THE L-SIT  PROGRESSION LADDER

THE L-SIT PROGRESSION LADDER

 

PROGRESSION 1: FRONT SUPPORT. FEET DOWN. PERFECT ARM AND SHOULDER POSITION. HALF LOAD.

 

Criteria:

–> Elbow pits facing forward
–> Shoulders down
–> Arms straight and giving the impression of control

Notes:

Hopefully a fairly easy start for most folks, but if you’re particularly heavy, weak, tight-of-bicep or sensitive-of-wrist, don’t shy away from a spending time here with your feet down and letting your joints acclimatise to the locked & loaded position. Even if you’re strong, this can take a little getting used to. Only have just enough weight on youjr feet that you need to help your arms cope of course.

PROGRESSION 2: BENT KNEE L-SIT. LOW.

 

–> Knees together
–> Feet off floor
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, no crying

Notes:

As soon as we’ve got through the shock factor, we should be able to hold a calm, static position, with the feet off the floor and arm/shoulder ‘integrity’ remaining intact. Moderate tricep, scapular depression and abdominal strength is required.

PROGRESSION 3: BENT KNEE L-SIT. 90 DEGREES.

 

Criteria:

–> Knees together
–> Thighs parallel to the floor
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, no whining

Notes:

Now it looks like the actual exercise! (well done). All we gotta do over time is extend the legs and lose the bars, oh, and stay there for ages. The increased knee height takes more ab and tricep strength. In fact, every rung on this ladder takes more stability from the upper body to give you a foundation, then more strength from the ab and hip flexor areas to lift those big ol’ legs of yours.

PROGRESSION 4: BENT KNEE L-SIT. HIGH.

 

Criteria:

–> Thighs above parallel
–> Dead still for allotted time
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, and you must be respectably dressed

Notes:

Before straight leg, comes the strength to elevate the knees above parallel. Get that down and you’re ready for the real thing.

PROGRESSION 5: L-SIT. STRAIGHT LEG. LOW.

 

Criteria:

–> The knees must be locked out, with the feet off the floor
–> Dead still for allotted time
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, pure static control.

Notes:

PROGRESSION 6: L-SIT. STRAIGHT LEG. NEARLY PARRALLEL.

 

Criteria:

–> The knees must be locked out, thighs almost parallel to the floor
–> Dead still for allotted time
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, and no debating the judges decisions

Notes:

Anywhere near parallel with locked out legs and you’re getting towards respectability. Although it will feel bloody hard, at this point, you should be able to glance at the upper echelons of his ladder and whisper — with serious intent — “I’m coming for you”. Now is the time to believe.

PROGRESSION 7: L-SIT. STRAIGHT LEG. PARRALLEL.

 

criteria:

–> The knees must be locked out, thighs parallel to the floor
–> Dead still for allotted time
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, no talking.

Notes:

I got nuffink to say here.

PROGRESSION 8: L-SIT. BENT KNEE. HIPS PAST HANDS.

 

–> Arm integrity must be splendid, locked out and elbows pointed backwards
–> Shoulders must stay down
–> Pelvis must be held forwards past the hands
–> Position must be held dead still for allotted time

Notes:

Before you move to the high straight leg L-Sit, I find it’s good to boost your arm strength by mastering the extra-high-knee-hold with hips pushed past the hands. For most, this needs to be solid before you can hold a straight leg L-SIT above parallel.

PROGRESSION 9: FULL HIGH L-SIT.
————
VID

Criteria:

–> The knees must be locked out, thighs above parallel to the floor
–> Dead still for allotted time
–> Shoulders stay down, arms locked
–> No shaking, no wobbling, and no debating the judges decisions

Notes:

Once you can do this…and that does take quite a lot of practice for many, but once you have got this, well, there’s no need for the bars anymore is there?

PROGRESSION 10: SCOOPS!

 

Criteria:

–> Arms hit lockout
–> Arse leaves floor for a full second
–> shoulders get depressed during hang-time
–> One second static pause in the top position

Notes:

I don’t recommend these as your primary mode of transport. It takes too long and it’s hard to eat at the same time. That said, I do recommend these as the starting point for your floor L-Sit. Even with all the prior rungs in the ladder under your belt, these can take a while. It’s a fundamental change, your announcing “I’m serious, I can do these babies on the floor”. Oh, and before you ask: Yes. Yes your arms are long enough.

PROGRESSION 11: L-SIT. FLOOR. BENT LEGS.

 

Criteria:

–> Arms locked
–> Shoulders down
–> Buttocks–obviously–off the floor
–> Feet–obviously–not on the floor
–> Hold dead still for time

Notes:

Once you can scoop, the logical next step is just to draw it out a little. This is definitely harder than holding high knees on the bars, you have a little less room for error here. But just tell yourself it isn’t — that might help. Then embrace the searing pain you get in your tricep bits.

PROGRESSION 12: FULL L-SIT. FLOOR.

 

Criteria:

–> Knees locked, toes pointed
–> Arms locked
–> Shoulders down
–> Buttocks–obviously–off the floor
–> Feet–obviously–not on the floor
–> Hold dead still for time

Notes:

This is the landmark moment. We’ve got one more rung on the ladder, just for showoffs really, but once you can do this, then you can L-Sit and you are awesome. Go tell your friends.

PROGRESSION 12: HIGH L-SIT. FLOOR.
————

VID

Criteria:

–> Knees locked, toes pointed, thighs above parallel to the floor
–> Arms locked
–> Shoulders down
–> Buttocks–obviously–off the floor
–> Feet–obviously–not on the floor
–> Hold dead still for time

Notes:

Congratulations. You’ve mastered the ladder. Send us a clip of you doing this, in sunglasses, then we’ll know you are seriously cool.

COPYRIGHT -- MORE-ATHLETIC LTD -- 2018 -- WHATEVER

MORE-ATHLETIC BODY

--> TRAIN WITH US.

--> GET BETTER RESULTS.