The back scale is part of the foundation that you need to build in your weight training before moving on to more complex and difficult movements such as punching. This static basic multi-joint pull-up exercise seems impossible at first glance to strangers, but in reality it is difficult only A on the six-point scale in gymnastics (A are the easiest, followed by B, C, D, E and F – the most difficult) and quite often the stronger boys, as well as the girls, manage to hold the back scale on their first attempt.

Contraindications

Consult an appropriate specialist before starting the exercise, in case of injuries to the shoulders, shoulder joints, elbows, wrists, spine or hips.

Participating muscles

Extras and dynamic stabilizers

• Quadriceps femoris
• Large gluteus maximus
• Posterior thigh muscles (Biceps femoris, Semitendinosus, Semimembranosus)
• Calves (Gastrocnemius)
• Rectus abdominis
• Oblique abdominal muscles (Obeliques)
• Long spinal muscles (Erector spinae)
• Trapezius muscles, middle and lower part (Trapezius Middle & Lower)
• Broad back muscles (Latissimus dorsi)
• Rhomboids
• Large pectoral muscles, upper heads (Pectoralis major, Clavicular)
• Shoulder muscles, front and middle heads (Deltoids, Anterior & Lateral heads)
• Biceps (Biceps brachii)
• Brachialis anticus
• Brachioradialis

Options according to the grip

• With a pronated (palms facing you) grip – the easiest option, as it removes much of the tension on the biceps in their weakest position – full extension in the elbow (fully extended arms);
• With supine grip (palms with your back to you) grip – the more biceps grip, which, however, has a far greater transfer to most basic exercises in gymnastics and ring work, which is why it is recommended for use by trainees with interest in others. more complex gymnastic elements.

Options according to the device

• On a lever – in this option you can use the advice given in the “Comments and Recommendations” for help from the broad back muscles. But not only does this make it easier than making rings, but also the lack of additional stability requirements that there are when making rings.
• On rings – the more difficult option to implement due to the participation of far more stabilizers.

Rear scale on a lever in the grip

Preparation

• Grasp the lever in the grip;
• Pass the folded legs between your arms and turn upside down and body outstretched.

Execution

• Tighten the whole body.
• Start lowering your pelvis and toes.
• Try to press your palms to your pelvis and keep your shoulders down.
• When the body reaches a horizontal position, hold the stand statically.

Comments and recommendations

• Heat well before performing the stand.
• In the case of the rings variant, do not think about what the grip should be, but let the palms take their natural position.
• You can look down at your toes to see if your body is in a horizontal position. Then turn your head to make a really aesthetically pleasing back scale
• A very effective trick in performing the back balance on a lever is to press the latissimus with the triceps. This keeps your body to some extent and makes performance much easier.
• If the back scale is impossible for you – start with one of the progressions for learning it.

Fitness and fitness training

Fitness and fitness trainers can use the exercise as part of their middle body programs. For beginners and intermediates, one of the variants of the progression for the back scale is more suitable.

Strength and strength training

It is rare to find application of this gymnastic posture in typical strength training. It can even be a high risk of injury for trainees with poor shoulder mobility.

Fitness bodybuilding

Those who train according to the classic bodybuilding schemes would also not find much benefit from performing the exercise, and the risk of injury (as well as strength training) is not to be neglected.

Crossfit

Crossfit halls often post a picture of a member who has taken the back scale. Even the ads for gymnastics seminars under the motto of crossfit have a group of crossfitters learning the posture. And although it is rare to find a crossfit complex with a back scale, real crossfitters should master this posture, and for this purpose the trainers of the methodology spend time mainly in the day for single gymnastic modalities.

Street fitness

This is one of the exercises in street fitness, which every lover strives to perform and a large percentage of them do it, although many of them are too unaesthetically curved. However, as mentioned at the beginning of the article, this is a cornerstone in gymnastics, so every outdoor fitness enthusiast should master the exercise well before moving on to the more complex elements of the street gym.