Page 213 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

Some muscles involved:
Forearm muscles (flexors and extensors), wrist and finger flexors, pronator quadratus, brachi- oradialis and pronator teres; biceps, brachialis, 3 heads of triceps (triceps brachii long and lateral head, triceps brachii medial head (deep head) ); cervical (neck) extensors, spine extensors (erector spinae: iliocostalis lumborum and thoracis, lon- gissimus thoracis, spinalis thoracis); trapezius, ro- tator cuff (teres minor, subscapularis, infraspina- tus, supraspinatus), deltoid, pectoralis major and minor, latissimus dorsi (Lats), serratus anterior, abdominal obliques (external, internal and inter- nal SX), transversus abdominis, rectus abdominis; gluteus maximus, hamstrings (semimembrano- sus, semitendinosus, biceps femoris); lower legs muscles.
HAMSTRINGS
GLUTEUS
LATISSIMUS DORSI SERRATUS ANTERIOR
BRACHIORADIALIS PRONATOR TERES
WRIST AND FINGER FLEXORS PRONATOR QUADRATUS
SPINE EXTENSORS
CERVICAL EXTENSORS
DELTOID PECTORALIS
TRANSVERSUS ABDOMINIS RECTUS ABDOMINIS ABDOMINAL OBLIQUES
THE AERIAL MOVEMENT®
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BICEPS
BRACHIALIS
3 HEADS OF TRICEPS
Back lever could be performed with internal rotation (prona- tion), neutral, or external rotation (supination) of the arms, depending on our discipline (rings, rope, straps, horizontal bar/high bar, etc), our activity/sport, or the skill desired. In Aerial Calisthenics and Street Workouts for example, if we perform on the horizontal bar/high bar starting from hang- ing with external rotation, as a chin-up (supination), when holding the back lever we will continue in external rotation with our arms in a supinated position, (pronated in relation to the floor), while starting from an internal rotation as a regular pull-up (pronation), when holding the back lever we will con- tinue in internal rotation with our arms in a pronated position (supinated in relation to the floor). When performing on rings or straps (although they have different grips), we will have the mobility of our arms, so we could choose the type of rotation. The internal rotation will increase our range of motion, so we could perform a “skin the cat”, however external rotation will decrease the range of motion but can place more stress on the elbow joints (as Maltese Cross). An option could be to per- form the back lever in a neutral arm position.
TRAPEZIUS