The L-Sit is a foundational movement in calisthenics and gymnastics, requiring upper body strength, core strength, and flexibility.
In this blog post, we will cover how to warm up properly and break down the necessary steps to building the strength to perform the L-Sit.
Warming up is essential for the L-Sit, as muscle inflexibility and cramping can be limiting factors.
Focus on stretching your hamstrings and hip flexors to avoid cramping. Perform the following warm-up exercises for two sets:
Couch Stretch (30 seconds per side): Stretch your hip flexors by placing one foot on a bench or against a wall, with the same-side knee as close to the surface as possible. Step forward into a lunge, keeping your hips neutral and core braced.
Pike Pulses (30 seconds): Warm up your lower back and hamstrings with this dynamic stretch. With feet together and toes pointed forward, reach as far forward as you can and return to a neutral position.
High Plank (30 seconds): Maintain full body tension throughout this plank by locking your arms, flexing your quads, squeezing your glutes, and engaging your core.
Once you've warmed up, follow these progressions to build strength for the L-Sit:
Support Hold (30-60 seconds): Hold your body upright on dip bars or equalizers with arms locked out and chest up. This should be mastered before moving on to the next progression.
Tuck Hold (30-60 seconds): From the support hold position, bring your knees up to parallel, keeping your chest tall and feet together. Modify by decreasing the range of motion if needed.
Single Leg Kick Outs (30-60 seconds): Start in the tuck hold position and extend one leg out, pointing the toe and flexing the quad. Alternate legs and aim to bring the leg out to parallel.
Tuck Hold Kick Outs (30-60 seconds): From the tuck hold position, kick both legs out to parallel, pointing the toes and flexing the quads. Hold for a second and then return to the tuck position. Modify by kicking lower if needed.
Mastering the L-Sit
Once you can perform each progression for 30-60 seconds, you're ready to start the L-Sit.
Maintain full body tension by pointing your toes, flexing your quads, locking your arms, and keeping your chest up.
Start with your legs lower if needed, and gradually work your way up to a parallel position.
Remember to always warm up and follow the progressions in order.
This will ensure that your body is properly prepared for the L-Sit and that you develop the necessary strength and flexibility.
Train barefoot or in socks to maintain optimal tension and control.
Let me know what other tutorials or workouts you'd like to see, and we'll see you in the next post!