The L-Sit can look pretty simple - I mean all you're doing is just sticking
your legs out in front holding yourself up, right? Well, the thing is though a lot
of people have trouble with the L-Sit. But no worries, I'm gonna help you with that
today I'll show you how you can work on it I really like the l-sit a lot. You can do it
on the floor, you can do it on the rings, you can do it on the p-bars
Hell you can do it on the escalator going down showing off looks pretty cool
just be careful of other people in front of you
In this particular tutorial
I want to keep it super simple for you, okay. The main thing here that we're
after is making sure that you have the proper position. If you focus on that you're
gonna find that it's going to be a lot easier as you work towards the full
l-sit now before I get into the step-by-step for the l-sit I do want to
say that there's a little bit of a difference between doing the L-Sit on the
floor compared to the parallettes compared to the rings and for more info
on that just click somewhere here on your screen
I'm gonna take you to that very detailed video that explains the differences
In this particular tutorial I'm gonna show you doing this on the P-bars simply
because I feel that that is the easiest place to start since it gives you lift off of
the ground, some clearance, and as well, it's going to make it easier for you to
use your legs to help you for the particular progressions and variations
that I'm going to be showing
All right, so let's jump into it
The first step is making sure that you have the proper position for the L-Sit
Now we're gonna be using the P-bars as I mentioned earlier I really think this is a great place to start
I don't want you to get too concerned about the height of your P-bars, okay?
If they're really low to the ground like I have that's fine, if
they're higher, whatever, it doesn't matter. Let's just make sure that your arms are
completely locked out, your elbow pits are facing forward, you have your
shoulders pulled back and down with your chest up with your butt underneath your
shoulders - that's the starting point, that is the position that I want you to focus
on, no matter what progression, no matter what variation you do with the l-sit
Alright, so we've got the shoulder arm hand butt to shoulder relationship set
next order of a business is bringing your legs together, tucking your legs up
tightly to your body, but keeping your toes on the ground I just want you to
hang out in this position remember you're pushing down and through the P-bars
pulling the chest up, shoulders are pulled back and down, elbow pits facing
forward, chest up looking forward straight you're not looking up you're
not looking down and simply tucking your knees close into your body with your
toes on the ground This is our first progression
Alright so you're really comfortable with that position with your toes on the ground
now right?
Cool, now what you're gonna do is simply pull one foot off the ground slightly
this could be simply a matter of pulling the toes off the ground
I don't want you to think that you should pull your entire
knee and leg up off of the ground that could compromise your position so
without trying to move any other part of your body simply pull the toes of one
foot off of the ground, hang out there a little bit, then switch feet
alright next order of business is bringing both feet off of the ground
now remember what I said earlier about trying not to move the rest of your body
we want to keep that first movement or I should say position where you have your butt
underneath your shoulders, elbow pits facing forward, arms straight, shoulders
pulled back and down, gaze is neutral, you still have your knees pulled in, you're
in a tucked position, but now all you're going to do is pull your toes up off of
the ground so that you're hovering floating in that tucked l-sit position
okay you've got that floating tuck position down now, right?
now it's a matter of simply extending the leg slightly, holding and then pulling back
I'm not asking you to fully extend your leg so this isn't where you have one leg
completely straight all you're doing is while keeping one leg tucked in tightly
opening up the other leg a little bit holding it and then
and then switching legs remember you want to focus on keeping the rest of
your body as still as possible
All right, next up is simply extending one leg so
that you're performing the single leg l-sit if you will
when performing this, try to lock out the leg and point the toe of the leg that you're extending
I should say toes of that foot
the otherleg is pulled in tightly and again you want to make sure that you have that proper position
where you're keeping your butt under your shoulders, shoulders pulled down and back
elbow pits facing forward, gaze neutral, everything still comes into play when
you're extending that leg holding it pulling it back and then extending the opposite leg
alright so we've arrived we're now going to look at the full l-sit
you've got the body position shoulders pulled back and down
elbow pits facing forward, chest up, butt under the shoulders, gaze neutral
now all you're going to do is go from a tuck position
and as you exhale we're going to extend both legs, locking them out
making sure to point your toes
something I want to say about this
in the very beginning when you extend your legs out
if you happen to notice that your feet are dipping below the p-bars it's
perfectly fine in the beginning hold that position the best you can you know
three seconds is great maybe five seconds okay get comfortable with that
with practice and over time you'll find that you'll be able to raise the leg so
that they're even or parallel with the parallel bars so that you can hold that
90 degree position of sorts for the l-sit
alright there you have it - the l-sit
I really hope this video helps you with your L-Sit
now I would love for you to leave a comment and as well check out some of the other tutorials we have
we have tons available click on the link somewhere here on the screen
as well please subscribe thank you for watching