Best Exercises To Increase L-SIT HOLD
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- เผยแพร่เมื่อ 18 เม.ย. 2018
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This video will be covering the best exercises to increase L-sit hold time. When it comes to L sit progression, it's not that hard to learn how to l sit with the right exercises.Most who first try this movement will be unable to do so on the floor and experience leg cramps. It's best to think of helpful exercises for the L-sit in the following catergories: Flexibility and Hip Flexor strength. Most people waste their time on passive stretching of the hamstrings without addressing the main weakness, the hips.
To quickly improve the L-sit fast, one needs to strengthen the hip flexor muscles. If you can sit upright on the floor in a 90 degree position you have the flexibility to do the L-sit, you just don't have the strength to hold the position.
This tutorial will help those who want to get strong for the floor l-sit who are involved in bodyweight strength, calisthenics, crossfit and any fitness enthusiast looking to learn.
MUSIC:
/ shikutomoto-lofi-hipho...
/ days-like-these - กีฬา
Why does everyone on youtube have such a great calistenics park near them? Im having a pullup bar in my door and thats it...
And good weather
😂
So Tru bro here in India we have very less parks like these, especially where I live
@@observet1878 Easier said than done!
I have to walk 3 miles and to the top of a hill to find the nearest tree suitable to hang rings from. It's a good warm up though.
"A sudden case of Parkinson's" oh god that literally had me laughing
is that a rare phenomenon for you?
Daniel got his parkinson game on point, lmao.
That clip was the most fun part when filming.
I thought that was hilarious too. Couldn't watch the whole video without laughing and commenting 1st.
thanks for the spoiler
When I started doing the L-sit I could hold it for 5 seconds.
Now I can hold it for 76 seconds in a hanging position, and around 63 seconds on floor/bars
wow...My Lsit is still bad form because i cannot fully straighten my legs
If you wanna really challeng yourself do it on rings I’ve been told it’s harder on them
@Santi Arenas This was my thought
Cugureanu Chiril i can do 43 seconds on floor. My advice is be really flexible.This is a game changer. You’ll only fight against gravity, not against your unflexible muscles
Dude holy fuck that’s long
As a beginner, I sincerely appreciate that you don't shy away from showing some struggle in your videos. It makes me remember that when I face a brutal struggle in my own journey that, "yep, this is what the process looks like sometimes."
nothing great is easy they say
@@vincentvangogh8092 Kindness.
Love your freaking podcast man, happy to see you here!
@@Sephajinami Thank you!
2:36 It would be terrific to have that equipment at every park.
But then you will get more adults there than kids xD
@Jake McCoy is right but I am going to add this I suspect the park designers don't even train calisthenics themselves otherwise most parks would be wholesome instead of missing important stuff
come to Switzerland
Chin bars and parallel bars should be standard. Not sure why they aren't. Obesity and sedentary deseases are a huge problem. They should be made for Lazy teens who play video games who won't leave the house.
@@nikitaw1982 Out of about 10 parks I have in my area I found 2 pull up bars..... that were at my collar bone.... and i'm 6' tall. So I built my own in my backyard. Super easy to do
#teamnocalves
big calves are ugly, let the masses focus on the V shaped upper body
big calves is beautiful 'cause it's harder than upper body develop, everyone can develop if they train the upper body calves are different if you train you can max your potencial but it's all about genetics
not really, I have impressive calves compared to my other muscle groups, yet I barely put effort in it .. during my very beginning I used to do lots of high knees landing and bouncing with my tip toes instead of using my whole feet (cause I was doing it barefoot XD), jumping jacks and some bodyweight calf raises .. that's it.
no I literally don't do any isolation exercises yet they are still the most developed and beautiful muscle group I've.
here's they funny thing, my biceps aren't full and my abs aren't symmetry ._.
@@intelone814 lucky, my calves are like 2 inches long lol
@@intelone814 Calves size is mostly genetics, yet you can easily train them to get you max size tha would be probably almost good. Just jump
I find it amazing that you have been making the videos funnier and more fun to watch and, I assume, to make. It brings us in the scenario a lot more immersively. Of course, sharing this with my beginner friends :) keep it up Daniel, you are amazing.
I've been practicing my L-Sit for about 3 months now and when I first started I was barely able to do a single leg raised L-Sit on the ground, now I can do a full L-sit for about 10 seconds. I know it isn't super impressive to most but for me I feel so accomplished at how I progressed! This channel (as well as CalisthenicMovement) really helped me learn proper technique and how to improve my weaknesses! Thank you!
A question I have though is what muscles does the L-Sit work specifically? I've come across different responses and I would like to know if this is a good triceps workout or if the L-Sit barely works the triceps. I would greatly appreciate a response!
Yes, and also shoulders, abs and legs too.
10 second L-sit is no joke. You have to be in pretty decent shape to pull that off. Many, MANY people cannot do it.
now you can try V sit lol
DeadlyDanDaMan When I found out about it. I could already pull 3-5 secs off. Now its more
Can't imagine how long you can hold that L-sit now!
LOVE the weakness assessment portion. This content is absolutely golden.
2:57 why does it look like the teizeps has abs?
Lol.
cause he actually does lol
Hi Daniel, please keep doing content where you address how to progress for people with zero-to-none mobility. You can't even imagine how much you helped me right now as I am struggling with the 90 degree L-sit possition for really long time. L-sit and L-sit to handstand are pretty much the excercises that brought me into calisthenics
Love your videos, great info. Started working towards my l-sit and this was a good remider to get back to it! Great stuff!
I've implemented this video's advice over the years and it has considerably improved my l-sit and v-sit. thank you Daniel!
That subtle sarcasm and humor are pure gold. On top, these break down exercise for progression is awesome!
Yes! Just in time. I needed a vid for this. Thanks, Daniel!
3 seconds. Working on all those aspects mentioned! Keep up the great uploads!
I was looking for this! Thanks a lot Daniel!
I was already doing the compression leg lifts, but never think about the wall before. There´s always something new to learn from Daniel.
ps: 12 seconds l-sit.
I had reached many channels to put this question forward to find solutions for fixing my L sit holds. Thanks a lot once again Fitness FAQ for such a detailed breakdown. More power to you.
Very Helpful. And I Haven't Even Begun. Thank You!!!
Excellent tutorial, Daniel. The wall single-leg raise is killer; the two-leg version will make a believer out of you! Great work.
No doubt: thumb up. VERY clear&clean explanation of the "why-not" reasons, and useful exercises for hip flexors.
I've been waiting for an L-sit video for a long time. Thank you Daniel! Fabulous content and funny indeed! I progressed with L-sits the hard way - repeated the exercise until it worked. Currently I can hold it for 20+ seconds.
Thank you for the great tips, I never thought about doing the exercise using the wall for support, will definitely try that!
I think it would've been nice if you could give an example of sets and reps/hold for these exercises, just so we can have an idea.
Great video. Love the way you dont just show every1 these are the progression to this exercises. Do these and you wlll master the movement. Actually breaking down the weaknesses in the body to fully understand why we cant do it is exactly what is needed. 👍👍👍
Floor L-sit: 12 seconds, parallettes: 25s, hanging (rings or bar): 45s.
Will definitely try out this technique to get better. Love learning basics again and going back to get better. Thank you so much for all your hard work.
awesome tips- cheers mate!
love your videos mate. thanks so much.
This is brilliant, thank you!
Man you’re amazing! Period!
Do a video on your nutrition..
Great video Daniel. What are your thoughts on reducing the lever, the legs, by bending them as a modification? It reducues the need for limber posterior chains for those starting out as well
I enjoy this so much and I can tell this is also gonna help me with my cycling
Great video. Just getting back into callisthenics and my l-sit has gone to c***. Love that this offers targeted exercises.
best parks to train at in your videos, awesome to see an Aussie kick arse and explain things thoroughly
Video at the right time i need it
Thanks
Thank you! Exactly what I needed today
The video was pretty funny as well instructive. Nice one!
DUDE, you rock!! As I watched you demonstrate the various exercises on the incline and the floor, and talk about the cramping you experienced, I was thinking, "Yep!! That's me literally every time I attempt to do a L-sit on the rings or a parallel bar." I get it all: the shakes, the struggle/inability to keep the legs strait and toes pointed, etc. The longest I've been able to do a PROPER L-sit before form breaks down is about 30 seconds; after that, the form is nowhere near what it should be and I get all the symptoms described in your video. This is a very informative video. Thank you so much for sharing your knowledge!
Man that back on the wall leg raising is such "fun", thanks Daniel!
love your sense of humor. helpful video
10 seconds with good form
Lovely content 💯
great video combined with great humor!
4:57, ironically I'm a newbie in calisthetics but I can move more my hip flexors, it does feel good to think that I'm actually good at something
Respeck ✊🏾
Congrats
I can hold L sit from the ground for about 10 seconds! It was 0 seconds a couple of weeks ago. Thank you for great content!
Thanks. I’ll try it out 😊
This was great! Very practical on identifying which issue I'm experiencing so that I can work on developing my L-Sit more specifically! Thank you. Very encouraging and practical.
As for my current L-sit time. I can actually hold it for 20-30 seconds with my legs straight, but they aren't parallel to the ground yet. So I'll be working on the hip flexor and ab strength.
Wow, can't wait to try your suggested strengthening exercises. I can hold an L-sit for maybe three seconds before my hip flexors cramp. Now I know what to work on; thanks! (BTW, just turned 61 -- calisthenics is not just for young guys. On a good day I can do 15 neutral arm pullups, but one-arm is beyond me. Any suggestions as to how to train for that?)
Thanks for this tutorial :)
Thanks for this, very informative
As always a great video
Thanks
Wim M I agree 👍
This is really helpful. Thank you
Very good video and some gymnastics training incorporated in these tips. Nicely done Daniel.
I personally never did any of these strengthening exercises and currently have about 20s. L-sit hold. My main focus always has been perfect form, preactivation of every muscle and pelvic tilt and doing "hypersets" :D after each training session with max l-sit hold + max leg raise + max knee raise hold plus max knee raise (sometimes varying these 4 exercises).
I also like to include horizontal movement and from knee raise hold to l-sit hold dynamics. I think may people do this wrong or at least after their form break when their pelvic tilt crashes and they still try to hold on. That's just excess strain on the lower back and I learned it the hard way before I knew about the pelvic tilt being so important on this exercise to get massive gains.
I also liked your tip on toes pointing forward. That's my main goal when performing any raise or hold with legs and it actually incorporates more muscle tensions (I believe) throughout the whole core and makes the exercise feel more stable.
Keep these coming Daniel and much respect from Finland!
Ps. Tried the one leg raise on the floor back on the couch/wall and was surprised how easy it was. Maybe my basketball training in 20 years did wonders on my hip flexors before my 5 year journey on true calisthenics. :D
This video motivated me to regain my l-sit. A year ago I could hold a perfect l-sit on the bars for 30 seconds straight, had good hip flexor strength , hamstring mobility and core strength. Actually I was trying to achieve a v-sit but I stopped training shortly after and I've lost my l-sit because I lack flexibility. Good video
thank you for this video, helped me a lot
Such a good video!! Thank you
Great hamstrings and quads!
Love this channel. Subscribed.
I can hold a good L-sit for around 6 seconds; I started a couple months ago. After finding this video it really helped a lot!
Really interesting video, as an older runner I struggle a lot with injuries and this vid will help addressing hamstring issues. I would also like to try celebrate my 61st birthday at end of next Jan, by hopefully doing a handstand !!
hands down the best bodyweight fitness channel on youtub
great video, thanks!
Brilliant tutorial cheers
This was so helpful bc I know it’s my hip flexors that are preventing me from holding.
You are the best!
I suppose we are ging to have a fairly long wait for the V sit video :)
Brilliant!
Incredible... thios is the first l sit help video that actually helped get better. Thanks....SUB
I like your profesional advice
Great video, Def loving being apart of the bodyweight academy as well. Oh and 17 sec for l-sits and starting phase 3 of bodyweight weight evolution and just getting stronger.
Moonbot7 bodyweight exercises definitely are validating as you suck when you start one but as time progresses you see progress in your technique.
Great info I started working on my l sits now! Just subbed to follow more content
Love your videos dude!
👌👌
Really nice video
Thanks ❣️
Very interesting video I learned something here.
best channel, very unagitated, but every vid gives me a new trigger!
Great video
Working hard on bettering my self in this
Bro...I needed this. Kudos!
Really good video, high quality of sound and video and the content itself. Great job as always! But don't be so hard on yourself and your calves.
Thanks!
Daniel you are one knowledgeable guy
Progression training like this would be super useful to include in your body weight Evo program guide
I can't believe I went this long without knowing half of this. My best time so far has been 20s in an L-sit. I can't wait to use these techniques to make it look easy! Thank you!!
Yes, I'm about 20 secs too. Looking forward to using the tips.
Before this video I randomly tried the L-Sit on the ground with a different technique I got it instantly with a hold time of 4 or 5 seconds.
I did it by starting with my legs straight and lifting from there
Great vid, I'm totally devoting myself to learning to hold a proper L-sit for a substantial amount of time. I've got another exercise which is holding an L-sit with my feet against a wall to reduce the load - I find this really helps work the core. Do you think this is a useful route to take, Daniel?
really helpful
haha your sense of humor is astounding!
I get a mad cramp in my right quad the second i get into the L-sit :(
This is a useful video. Will definitely try these drills out
I can hold the L-Sit for 45 secs hanging and 20s on the bars. Maybe slightly longer. Thanks for the video. I have MUCH to learn and really do need a trusted plan to follow
In my case I have very low grade flexibility, so even if I have the strength to do the l-sits, my legs won't go high enough.
Really good video dude, gotta start applying these in my next abs session :D
Thank you sir 👍
Can’t hold it at all, but I keep trying, 54 and just started calisthenics last year, that’s for the Tutorial, it gives me things I can do to improve my technique and strength, hoping I’ll get there!
Going to work on this.
wow man, that pointed toe tip is a game changer for me. It is so tough to work the upper part of that hip flexor with tightness in the hamstring. I will still work on hamstring flexibility, but pointing that toe was the key. I also need to work calf flexibility. but pointing the toe and fixed the extra tightness...now all focus can go on that terrible hip flexor squeeze!
+1 for the suggestion of doing the leg raise in next to a wall. Wicked, but effective.
Thank you
Great tutorial, thanks! The severe shaking at the beginning got me laughing as that is where im at right now. Haha!
Usually would do 3 sets of 15-20s holds but just deciding to push myself I got to 30s holds! Thanks for the great content!
Quality is the best