L-Sit Static Hold

[Joseph Carbone]

Presently, I am working on the FSE-L-Sit for 4 sets of 15 seconds with the legs extended on a dip station at the gym. Yesterday, I had to complete my workout at home so I used my homemade paralletes (PVC version). I noticed that I did not experience as much success with the L-sits in that format. Being closer to the ground, I encountered difficulty keeping the legs from hitting the ground. I did not experience this problem in the tuck version of the L-sit.

In evaluating my L-sit, I have come to realize that while I can get the legs to a parallel positon to the floor, 90 degree L in the tuck, I can only get it to about 60 degrees in the full L position. I believe it is a flexibility as well as strength issue. My questions are:

1. What stretching exercises can I work on to increase the ROM? This will also help with the Hanging Leg Lifts.

2. Will I eventually be able to see improvement in my flexibility as a continue to work on the static hold.

Any suggestions, incite will be greatly appreciated.

[Matth Challoner]

Hey,

1. You can google stretching routines, there are literally hundreds of different stretches(sp?) you can do.

2. If you continue to performe the L-sit and stretch consistantly you will see great gains in flexibility.

[Blairbob]

Stretch pike. Sounds like you just need to do them more and get stronger.

L-hang tends to be easier than L-sit. Work some of those as well.

[Andrew Long]

http://www.drillsandskills.com/article/16 take a look at the bottom of this page where it says assistance exercises, those 2 can be helpful =)

[Joseph Carbone]

Thanks. I will give these a try.

[Kevin Oka]

I just finished the L-sit Low progression on rings, which is equivalent to what you are describing. I also had a hard time raising legs parallel to the ground when I tried the regular L-sit. I found out, while tinkering with the position preparing for this coming week of L-sits, that your hips might be far too back. I'll explain what I mean.

When you slack on your shoulders in the horizontal direction, your hips tend to push behind your hands. When this happens, your core is at an angle now, and not perfectly vertical. So to get the legs parallel in this manner, the angle between your legs and core is much, much more acute. If you think you have enough flexibility to be able to do it, but still can't, this might be the cause. Push the hips forward until your core is straight vertical, and it should be easier to keep them level, albeit making it harder on your shoulders at the same time. Keep in mind you still continue to work on the flexibility even if this remedies the situation temporarily.

It might not be what's happening in this situation, but it's worth a shot to check it out, it fixed my problems almost instantly.

Regards,

-Oka

[MattDaniel]

I also have another question about this.

When I pushup from the ground into the sit I believe either my arms are too short or my legs are too big from running so much that the bottom part e.g. " the butt" that I bump into the ground. I want to know if I should just continue practicing on an elevated position or I should try to remedy this. I also feel as if my hip flexors or just overall lower body is way too tight especially during the l sit. Is there any way to fix this. Any specific stretches or something like that?

[Andrew Long]

I think the main reason you are having trouble with clearance from the floor is because you might be weak at depressing your shoulders. I dont think anyone has arms so short that it would prevent them from doing an L-sit on the floor. Could do parallel bar support with shrugs or hanging L with shurgs to increase the strength there I guess, hopefully someone more experienced will help you with this. Also you have the option to do it on finger tips or fists but I think focusing on depressing the shoulders more should do it. As for lower body stretching just look up some yoga positions. stretching that will help with the L-sit: have your legs straight then bend at the waist trying to touch your nose to your shins once you have bent over into the stretch you could then stay in that position while trying to straighten your back for more stretch in ya legs =) you can do this standing or sitting * I like to lean forward relaxing into the stretch and then contract my abs/ hips to pull my body closer which I think is more beneficial*

hope this helps =D