Establish the Back Lever
Begin in a full Back Lever on the rings. Keep your body horizontal and face down, with your legs together, hips extended, and elbows completely locked.
Pelican
elite Level 7 / 7
dynamic Begin in a stable Back Lever on gymnastics rings, with your body horizontal, facing the floor, and both elbows completely extended. Initiate a powerful but controlled straight-arm press, gradually moving your shoulders and body upward while maintaining a rigid body line. The transition passes through extreme anterior shoulder loading as the rings move relative to your torso. Continue pressing until you reach a Full Planche above the rings, with your body horizontal and supported entirely by straight arms. The Pelican combines demanding Back Lever mechanics with elite-level Planche strength and requires exceptional preparation of the shoulders, elbows, and biceps tendons.
Difficulty elite
Progression level 7 / 7
Movement dynamic
Category push
Muscles worked
P
PrimaryMain muscles
Front Deltoids Chest Biceps
S
SecondarySupporting muscles
Triceps Lats Upper Back Abdominals Forearms Glutes
Equipment
Equipment Rings
Initiate the press
Generate force through your shoulders while maintaining straight arms. Begin moving your body upward without swinging, bending your elbows, or losing your body alignment.
Control the transition
Continue the straight-arm press through the most demanding portion of the movement. Allow the rings to follow the necessary shoulder path while maintaining symmetrical control and a rigid body.
Move into Full Planche
Progressively shift into the Planche support position, bringing your shoulders forward of the rings while keeping your elbows locked and your torso, hips, and legs aligned.
Stabilize the Full Planche
Finish in a Full Planche on rings with your body horizontal, legs extended, and arms completely straight. Stabilize the rings and maintain full-body tension without dropping your hips.
Bending the elbows
The Pelican is a straight-arm strength transition. Bending the elbows changes the movement mechanics and reduces the intended shoulder leverage.
Losing the horizontal body line
Avoid excessive hip flexion, sagging, or back arching to shorten the lever. Maintain a straight body line throughout the transition.
Using momentum
Swinging or bouncing out of the Back Lever can bypass the most demanding portion of the movement. The strict Pelican requires a controlled strength press.
Forcing the shoulder transition
Do not force the rings or shoulders through an uncontrolled range of motion. The transition places exceptional stress on the anterior shoulders, elbows, and biceps tendons.
Failing to reach Full Planche
Stopping in a bent-arm support or an incomplete Planche does not complete this variation. The finishing position requires a recognizable Full Planche with straight arms and a horizontal body.
Easier
Previous progressions
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Current exercise Pelican elite · Level 7
01 What is the Pelican in calisthenics?
The Pelican is an elite gymnastics rings strength transition. In this variation, the athlete moves from a horizontal Back Lever into a Full Planche using a controlled straight-arm press.
02 Is the Pelican one of the hardest calisthenics exercises?
Yes. The full straight-arm Pelican is an exceptionally difficult rings movement because it combines extreme shoulder leverage, demanding body control, and a transition between two advanced horizontal strength positions.
03 What muscles does the Pelican work?
The anterior deltoids, pectorals, and biceps are heavily loaded during the straight-arm transition. The triceps, upper back, lats, forearms, and core contribute to joint stability and body alignment.
04 What is the difference between Pelican and Pelican Curl?
A Pelican Curl is a bent-arm exercise that emphasizes elbow flexion and biceps strength. The full Pelican described here is a straight-arm rings strength transition from Back Lever to Full Planche.
05 What should I master before attempting the Pelican?
You should already have exceptional control of the Back Lever and Full Planche on rings, together with extensive straight-arm strength preparation. Assisted transitions and controlled negatives can help develop the movement under qualified supervision.