YOU GO FOR TOO MUCH -- on all these pulsing moves, especially at the strength endurance level, people tend to pick progressions that are too difficult. Do a few and you'll probably see what I mean. Test a few sets before you define your official goals for the month.
YOU LOSE CONTROL -- when switching between progressions on the L-Sit, be careful not to lose control and end up rocking back and forwards. Use strength to ease into the hard positions. No swinging!
Plus, all the classic mistakes from the L-Sit Holds in month 1 apply, that's all these:
YOU GOT NO NECK – i.e. you fail to hold your shoulders down. As strength runs out, or you get sloppy, you get sloppy and ‘sink down’ so that it looks like you have no neck! Naughty.
The Fix: Push down harder on the bars, fight to keep your shoulders down. If you can’t hold them there, stop the set and build up strength over time. This is one of those happy moments where the fix is super simple (albeit not easy). All I gotta tell you is: try harder, get stronger and reduce the challenge a bit in the meantime.
YOU CAN’T HOLD LOCKED ARMS – Mostly, as above. If you’re not used to gymnastic endevours, this arm position can be tough to hold. If you’re very tight (particularly through your massive biceps boys), then this may be very tricky at first. If you’re very weak, then of course your arms will want to bend as soon as you take these on and you’ll have to work consistently to get the strength required to hold the pose.
The Fix: pay more attention, build the strength carefully, and try not to get too greedy too soon. You’ll build the strength required to hold good positions soon enough. A bit of bicep stretching should help with the tightness issue.
YOU FALL OFF BACKWARDS – ah the old floor flaw. Common in the over-enthusiastic, under-experienced gentlemen: you come off too early, and not at all how you intended. This tends to happen when you try and do too much work with your arms (by pushing your pelvis forward) and your abs and hip-flexors struggle to lift your legs and tuck your pelvis back.
The Fix: curb your ambition – just temporarily – and focus on making sure the majority of the leg lifting is coming from your abs and hip flexors. If your abs are way behind your upper body, add some extra sets of Hollow Extensions and Gymnastic Style Leg Raises to help them get closer to your amazing upper body strength.
YOU CAN’T STRAIGHTEN YOUR LEGS – common if we don’t have enough strength, if we aren’t used to gymnastic drills that require the knees to be locked out, or if we don’t have enough hamstring flexibility. Beginners often succumb to a bent-legged fate. Although dominating the tucked position, many find they can’t get their legs locked as they try to extend them. This is often coupled with that ridiculously painful quad-cramp feeling.
The fix: in the short-term, either do it one leg at a time, or concentrate on getting locked legs, but on an easier angle, (with your feet closer to the floor). Longterm: Get Stronger! Practice this drill itself, and work on your Hollow Extensions and Gymnastic Style Leg Raises.
YOU GOT NO CONTROL – You’re pumped up for your best effort, you want to master this, you set your arms, you set your posture, you lean forward and push off...but then your hips are all over the place and you wobble around like a nutter. Happen to you? No?… good. Yes? – it will pass with practice and positional awareness. Make sure your body is tight, you lean forwards slightly and control the movement with the stomach. Can’t feel any stomach muscle? – You’re not in control. Control your core, control the move.