What is Back Lever Tuck Raise?
The Back Lever Tuck Raise is a hard calisthenics ring move that pulls from a tucked inverted position to raise hips above the head. It primarily targets the core, shoulders, lats, and upper back while requiring strong scapular control and grip.
How to Do Back Lever Tuck Raise
- Set rings height: Adjust rings to chest or slightly higher height; ensure straps are secure and rings are parallel. Stand under rings and test weight before beginning.
- Grip and engage: Grasp rings with a comfortable grip; depress and protract the scapula, squeeze shoulder blades, and brace your core to create a stable pulling platform.
- Tuck and brace: Tuck knees tightly to your chest, keep legs squeezed and hollow body engaged; maintain straight arms and steady breathing before initiating the pull.
- Pull to inverted: Pull hips and knees up forcefully through the rings until your hips pass above your head into a tucked inverted position; exhale on the ascent.
- Rotate and lower: Rotate the rings so palms face away, keep scapula depressed and arms straight, then lower hips with control until they drop below shoulder level.
- Return to start: Drive back into the tuck by pulling through the rings while maintaining tension and scapular control. Reset the position and repeat for desired repetitions.
Muscle Groups
Core, Shoulders, Trapezius, Forearm, Latissimus, Back
Description
Grip the rings, tuck your knees and pull your hips up to an inverted postion.Depress and protract your scapula, brace your core, keep your legs tight.
Continue pulling your legs through the rings, rotate the rings so your palms are facing away from you, and lower your hips down toward the floor.
Stay tight don't let your scapula retract, & keep your arms straight.
Descend so your hips are lower than your shoulders, and then pull yourself forecfully back into an inverted position, exhaling on the way up to the start, hips above your head.
Repeat for repetitions.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Back Lever Tuck Raise?
The Back Lever Tuck Raise builds core and shoulder strength, improves scapular control, and develops lats and upper back. It also increases ring stability and body awareness, providing direct carryover to full back lever and advanced pulling skills.
What are common mistakes to avoid when doing Back Lever Tuck Raises?
Common mistakes include letting the scapula retract, bending the arms, using momentum, and losing a tight hollow position. Fixes: maintain scapular depression, keep arms straight, brace the core, control the descent, and practice holds and slow negatives.
How can I progress to the full back lever or regress if it's too hard?
Progress by increasing hold time and moving from tuck to advanced tuck, then full back lever. Use negatives, band-assisted raises, and skin-the-cat progressions. Regress with supported ring holds, bent-knee variations, or horizontal ring rows to build strength.