Training

The Hardest “Sit-Up” Ever

In the weight room, in life, and in sports, the “core’s” main function is to stabilize the body, prevent motion, and transfer force.

Why then, do 99% of “ab” exercises involve crunching, sitting up, or otherwise MOVING that region? Short answer – because most people only focus on the rectus abdominis – the “six-pack” muscle. Yep, it’s ONE big sheet, not 6 or 8 different muscles! And if your training ONLY focuses on the “SHOW” muscles, you’ll have no GO when it comes time to perform…

Recently, I told you about 2 Moves For Awesome Abs. Today, I’m giving you one more – the hardest “sit-up” ever! 

Meet The L-Sit

The L-sit is a basic and simple movement. You’ll get your body in a seated position with your legs extended and your torso upright – your body will resemble a capital “L”, hence the name. Here’s college baseball player, Josh Dehart working on his L-sit:

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As you can see, the move is not as easy as it sounds! I love this move as it requires TOTAL BODY TENSION – something EVERYONE needs to master in order to move bigger weights and perform at higher levels.

Progression

  1. In these photos, Josh and high school lacrosse superstar Joseph Clifton are performing the L-sit on push up handles. You can also perform this first level version from the ground or from paralletes made of PVC pipe from your local hardware store. The handles elevate your body, giving you more room to get your body off the ground. [spacer=20]
  2. The next step is to perform the L-sit holding onto a pullup bar. Moving the hands above the head will require even more tension and stability through the shoulders, lats, core, and even quads – don’t be surprised when your quads cramp on your first L-sit attempt! [spacer=20]
  3. Once you master level 2, it’s time to move to a less stable contact point – from handles on the floor to RINGS or other suspension trainer. Same as the seated, on the floor version, but with free-moving handles. [spacer=20]
  4. Finally, go back to the pullup position, but again move from the stable bar to the free-moving rings or suspension trainers. [spacer=20]

Do 3-4 holds for as long as you can when training this move. Be patient and strive to increase the time you hold your L-sit from session to session. Once you can hold your current version with perfect form for 10 seconds or so, move on to the next level.

THIS ARTICLE ORIGINALLY APPEARED HERE on ryanmunsey.com

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