MovementsGymnastics
L-sit
Also known as: L Hold · L-Sit Hold
A hold on straight arms with the hips lifted and the legs held out level in front, making an L. It is one of the most honest tests of midline strength and compression there is: nothing touches the floor but your hands.
L-sitGymnastics
The standard
A valid hold keeps the arms locked out, the hips clear of the floor and the legs straight and level or higher, with the heels off the ground for the prescribed time.
How to do it
- 01Sit with the legs straight in front and place the hands flat beside the hips, or grip parallettes.
- 02Press the shoulders down away from the ears and lock the elbows.
- 03Push hard into the floor until the hips leave the ground.
- 04Lift the heels and hold the legs level, toes pointed, ribs pulled down.
- 05Hold as long as the position stays clean, then lower under control.
Common faults
- · Bent elbows, which turns the hold into a slump rather than a support.
- · Heels dragging on the floor and quietly taking the weight.
- · The chest collapsing so the shoulders roll forward.
- · Rounding the back and calling a tuck an L-sit.
Scaling & progressions
- · Hold a tucked L-sit with the knees drawn in, then extend one leg, then both.
- · Use parallettes, blocks or the ends of two dumbbells so the legs have room to clear.
- · Accumulate the prescribed time in short sets rather than one long broken hold.
- · Substitute a hollow hold on the floor while the shoulders build support strength.
Coaching tips
- · Push the floor down rather than trying to lift the legs and the hips come up on their own.
- · Tall people need parallettes: it is a lever problem, not a strength problem.
- · Point the toes; it tightens the whole chain and the hold gets easier.
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