Subtitles section Play video
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Audio Title: L-Sit Progressions How to Do a Perfect L-Sit
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Audio Duration: 0:03:55 Number of Speakers: 1
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Transcript
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Hey, I’m Ryan from Gold Medal Bodies. Today I’m going to share a few tips with you that’s
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going to help you with your L-sit. Let’s get started.
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The L-sit is a great move that’s going to help strengthen your arms, your core, and
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also your legs if done properly. Today I’m going to take you through a couple of progressions
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that you can use, if you’re having trouble with the L-sit.
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As long as you work with these progressions, go slow with them and don’t try and rush
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into the more advanced movements. You will get the L-sit.
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Even if you do have the L-sit already, you can use some of these progressions, work on
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those and it will help you make your L-sit even better.
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So let’s take a look. The first progression is just making sure that you’re able to
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comfortably push down into the P-bars for the L-sit. With your hands in the middle of
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the bars, you’re going to bring your feet forward and you’re going to push down into
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the bars, bringing your chest up. This is it. This is the first thing that you need
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to master in order to start working on the L-sit. Something to think about is to make
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sure that you have your rear end under your shoulders. You don’t want it too far back
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nor do you want it too far forward.
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From here, you can start working on bringing one leg up at a time. Now remember, push down
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into the P-bars. You don’t want to shrug. This is not the position that we want. Constantly
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push down into the P-bars and keep your arms straight.
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Once you have this position, it’s time to bring both legs up. If you have trouble with
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that, don’t worry. You can use your toes in the beginning, as your toes on the ground
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and work on bringing one leg up at a time, gradually working on bringing both legs up
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for the tuck position.
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Now, something that you can use that will help you to start working on the L-sit, the
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actual L-sit, is to extend one leg at a time. But we’re not going to fully extend that
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leg. All you’re going to do is open your knee. What I mean by that, I’m going to
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show you with my feet on the ground.
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From here, if I have one leg up, I’m going to work on extending the knee rather than
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just shoving the leg out. This is a very gradual process and when done properly, this will
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really help strengthen your core and your arms and get you stronger so that you can
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start going directly into that L-sit. Let me show you.
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So from a tuck, all I’m going to do is work on pushing out slightly. I’m not going all
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the way out just yet. I’m keeping that knee in and then I will switch legs and work this
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for a time up to five seconds each side.
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Once you get that, and you can do it for multiple sets, you can start holding it for a little
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longer but also start working on fully extending that leg.
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So from here, extend the leg and then switch and then you can work on the full L-sit. Those
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are just some tips that you can use to help you get your L-sit.
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So use the progressions I just showed you and you will be well on your way to getting the
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L-sit. If you enjoyed this video, be sure to check out our home page at www.GoldMedalBodies.com
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and sign up for the Posse. There you can get more videos and updates about what’s going
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on in GMB as well as some other cool tutorials. Thanks for watching.
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[End of transcript]
