Master the L-Sit

Mastering the L-Sit

by Mike Tuchscherer

Introduction: How to master the l-sit

The l-sit is one of the most difficult positions to master. You will have to work hard at it for years before you are able to do it properly. If you want to get good at any kind of exercise, mastering a new skill takes time and practice. For many lifters, however, mastering the l-sit is not even on their list of goals.

They may think they already know how to do it or they may just never try it out because they don’t see the point.

But if you really want to improve your strength and size then mastering the l-sit is going to be essential for success in any weight training program. There are several reasons why this position is so difficult to master. Let’s take a look at each one and what you need to do in order to succeed.

First, let’s review some basic anatomy. The l-sit involves lying flat on your back with your knees bent and feet flat on the floor (or mat). Your head is resting against the top of your thighs while your chin rests against the bottom of your legs. You’re holding onto something called a “tuck” at the top of the position.

This is an imaginary handle that you are literally holding onto while you’re in the tucked position.

Master the L-Sit - Image

Now here comes the hard part. You’re going to be trying to lift your shoulders off the floor and keeping them off while you extend your legs out in front of you. It may take a few tries for you to visualize the proper movement pattern.

If you’ve never done this before then it’s likely that you’re going to come crashing down hard onto the floor. This is going to hurt so you want to make sure you’ve got a nice soft landing. Try doing this on a carpeted area or even a yoga mat if possible.

You can start by using your knees to lift up as you extend your legs out in front of you and then lowering yourself again. You can also try to lift up by using your arms to pull while you lift up and extend your legs out. It’s also important to keep your legs straight while lifting and lowering yourself. At first you may find that your knees bend as you’re coming up but if you focus on extending them out then you’ll get the hang of it.

The other key point is not to rush through any part of the movement. Take your time and stay focused on the task at hand.

In addition to lifting your shoulders off the floor, you may also try to bend your knees and lift one leg up in the air. You can also try to bring one knee towards your chest and then extend it out in front of you again.

For extra core work, try lifting one leg up into the air while keeping the opposite elbow in tight against your side. This is going to really work those obliques.

Remember, stay focused and don’t rush through the movement. Your transitions from one part of the movement to the next should be very quick but the actual movement should be very slow and controlled.

Another thing that will help keep you safe while performing this is to keep your abdominals (especially your obliques) strong. If you’re strong in this area then you’ll have less of a chance of hurting your lower back as you lift up and lower yourself.

You can do regular crunches or even leg lifts while in the top position of the l-sit to help keep your abs strong. You can also do side bends to work those obliques.

Master the L-Sit - Image

The one thing you don’t want to do is overwork your abdominal area. You can easily overtax and overwork your abdominals and lower back by doing abs too soon before or after your workout so be sure to give yourself plenty of rest in between.

You can also do weighted l-sits by wearing a weight belt or by holding a dumbbell between your feet. You can start with just a few pounds and work up from there.

Wear the weight belt or hold the dumbbell between your feet by looping it around your big toe and then securing it by holding the ends of the belt in each hand.

 

Sources & references used in this article:

Effects of an 8-week pilates core training on the stability and symmetry of the L-sit on rings by H Gil, S Yoo, S Yoon – Korean Journal of Sport Biomechanics, 2016 – koreascience.or.kr

EFFECTS OF FUNCTIONAL SUSPENSION TRAINING ON L-SIT CROSS IN STILL RINGS FOR EGYPTIAN ELITE MALE ARTISTIC GYMNASTS. by EEEA OSAMA – Ovidius University Annals, Series Physical Education & …, 2018 – analefefs.ro

3D radar image fusion using OFDM-based MIMO radar by YL Sit – 2013 – Yoke Leen Sit

Washington Wizards power forward Etan Thomas offers by K Weeks, R Camp, AM Dolan, E Harden, A Maser… – 2019 – Virginia Tech

KIT-IHE-Institut-Mitarbeiter-The MIMO Radar Project by B Nuss, YL Sit, T Zwick – 2016 German microwave conference …, 2016 – ieeexplore.ieee.org