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L-Sit

Start by hanging from a bar or getting into a support position (bodyweight supported on the arms down by the side of the body, either on rings, parallel/dip bars, or on the floor).  Raise the legs up so that they are parallel with the floor, making your body look like the letter L.

Variations:

  • If the L-sit is too difficult, begin in a tuck position, with the knees drawn up as close to the chest as possible.
  • For an extra challenge, try a V-Sit, which brings the legs up past parallel, making the body look like the letter V.

Tips:

  • Performing the L-Sit on the floor increases the difficulty of the move as there is little room for error.
  • Keep your arms pulled tight towards the hips, and use your lats to keep your back perpendicular to the floor (drive your arms backward, like you are pushing off with ski poles).
  • Keep your shoulders active.  That means they should be down in a normal position, fighting gravity, not driven up into the ears.
 

Tuck Support

Tuck Support

L-Sit

L-Sit
V-Sit

V-Sit

Note the less than ideal shoulders in the picture of the V-sit.  The shoulder blades should be retracted, placing the shoulders in a more neutral position, instead of hunched forwards.  Increased flexibility helps with this movement.  The picture of the L-sit shows proper shoulder position.

 

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