Help with obtaining the Straddle L.

[Tyler Phillips]

Hello all. One skill that I can't seem to nail down properly is the Straddle L-Sit. I'm not sure where the lacking physical ability lies, whether it's hip flexibility, lack of tension somewhere, etc. Where my problem lies is being able to raise my hips up enough to that my legs are horizontal. One exercise I've been doing to try and help was an exercise at the end of this article here: http://library.crossfit.com/free/pdf/43 ... lette_.pdf

The other problem that pops up is whenever I attempt the Straddle L, I start to cramp up in my quads very quickly, much in the same way I cramp up in my triceps whenever I attempt V-sits . Is this something that disappears with practice, or is there something else I'm missing here?

Here's a video of my attempts just now. I did one from the front (the better one) and one from the side, and having been at the weight room earlier today this isn't exactly peak condition either.

Thanks again everyone!

[Joshua Naterman]

From what I have heard at the seminars, that cramping is to be expected and will slowly disappear as your muscles get used to the tension and position.

I remember blairbob recommended those exercises a long time ago and they are good, I haven't used them much lately but they definitely help you learn the compression you need.

[Tyler Phillips]

I'll keep doing those then, perhaps for sets that way I adapt quicker. I've found it's much easier for me to do them piked than it is to do them straddled.

I also want to be clear on the form for the Straddle L as well, since I've been doing these based off of pure observation.

- Is the straddle itself active or passive? I'd assume active.

- How far forward am I supposed to lean?

- Obviously arms and legs fully extended.

- Starting position? Mine was based off of another video I saw on YouTube so I'm not sure if it's correct.

Thanks again!

[Cole Dano]

Straddle L is quite active, the legs don't rest on the arms. Lean forward enough to balance, this takes care of it self really, don't worry there too much.

Starting as you do in the video is fine until you can do it with hands on the floor, then lifting up into it is good.

The cramping will get better not too worry, its more challenging than it looks to do well.

[Michael Traynor]

From the bend in your legs it looks like your quads are having some stiff (pun intended) competition from some very tight hamstrings. Keep working on leg flexibility in straddle positions too.

How is your normal L sit. I have 3 sets of 30s L sit on the floor now but Straddle L on the floor is hard for me due to hip flexors I know it is that because that is where the pain is, follow the pain and you will find the weakness

[Blairbob]

Since I've gotten back in training I've been doing those seated pike and straddle hip flexor lifts.

- When doing them, I don't feel anything in my hip flexors. Namely, I feel it in my abs but there isn't the same sensation in my hip flexors. When doing standing leg holds or hanging L-raises, I do feel it in my quads. I was told my quads were tight (and just about everything else) by an accupressure masseuse some time ago so that could be it as well.

[Tyler Phillips]

Very helpful input here!

I've always wondered why my legs didn't always seem perfectly straight whenever I tried to extend and lock them out, and if the answer really is tight hamstrings then that's something I'll definitely have to work on. I always thought they were fairly flexible but if I'm wrong then I'll simply have to stretch them even further. I always thought I had flexible hip flexors as well but as I've found through working towards front splits that hasn't exactly been the case.

For awhile I always thought my standard L-sit was good, but this was before I found out about the strict form. Namely, my issue lies with having my torso perpendicular to the ground, where instead my body is leaning forward and making an acute angle with my legs as opposed to the proper 90 degree angle. To correct this I've been trying to push my hips forward to open up the angle, but it's of course much harder to hold, partly due to tricep cramping but I know that'll leave with practice. I haven't really able to do any L-sit or planche work due to an injury I have in both of my forearms (I posted a topic about it in Joint Prep but no one responded to it ), so that's been hindering my progress as well. More recently I managed to injure both of my IT bands at the gym on two separate occasions, one through overuse and the other through a trampoline accident, so I've been on a bit of a break as a result.

As for form on the straddle L I think the only thing I wasn't doing was actively straddling. Beyond that it's just practice it seems, so I'll try and do what I can. Thanks for all the help!

On a side note, I have another question. It's off-topic but I'd rather just ask here then make another topic. What do people mean when they say "palms in" vs "palms out" when doing back levers? Specifically I'm asking which way is which, and which one is the hard/correct way. I'm assuming they mean pull-up grip vs chin-up grip but I can't figure out which is which when referring to in or out. I've tried both and I think doing it from a chin-up grip is harder, so... is that the correct way?

[Aaron Griffin]

Since I've gotten back in training I've been doing those seated pike and straddle hip flexor lifts.

When do you do these in your routine? Do you consider them "active stretching"? I want to incorporate these two into my routine, since you (I think) recommended them. I just can't find a good place for it.

[Erik Sjolin]

Quick question, does it matter which direction your fingers go when you do these on the floor?

[phken4343]

Well, the Straddle L would be easier if you place your hands so that the fingers turn towards you.

I don't exactly know "where" to incorporate the hip flexor lifts, but recently I have seen them listed at the end of the workouts on the WODs.

[Blairbob]

I generally do the seated pike and straddle leg lifts fairly early in my WU. Before I even do any pike or straddle stretching. Currently, I'm focusing more on passive pike and straddle stretching than I used to because I had taken off nearly 2mo so things got pretty tight.

Generally my WU is lunges, air squats, jumping squats or broad jumps, leg swings back and forth and side to side. Seal stretch, pike stretch, then the seated hip flexor lifts. I've done 3 sets of 10-20 or a set of 5-10, hold for 10-15 and 3 giant sets of those. All sorts of combinations. Play with it.

You can do straddle-L on floor with your fingers towards you. This is similar to how it's done on rings and how I do it for time to time on a low beam or parallettes.

[Erik Sjolin]

Great, because I can actually do it shoulder width with my fingers pointing towards me. So, boosh, I guess. It would still probably be a good idea to get it with your fingers pointing forward too, though, since you have to compress more and make it a little easier once you start training presses, right?

Are air squats like tuck jumps?