How To L-sit to Handstand FAST in 3 Steps

what's up guys it's michael here from

calisthenics family and today

i'll show you how you can learn the

l-sit to handstand as fast as possible

and what exercises helped me the most in

my journey

so let's get this video started

[Music]

all right so when it comes to my own

experience with the lc2 handstand

it took me about six months to unlock

this move

i had a hard time to learn this move

especially the transition part was

really hard for me

but when i look back at my journey i can

remember that there were three phases

how i unlocked this move and in this

video i will explain

those three phases and which exercises

helped me the most in my journey

and in my journey i always made sure

that my nutrition was on point i use the

products for my protein

whey protein creatine and supplements

that i

used and still use on a daily basis so

if you need

any products from my protein for optimal

performance

and recovery make sure to use our code

califam

up to 50 discount you can check the link

in the description so let's get started

with the first phase

and the first phase is all about gaining

shoulder strength

[Music]

so when you look closely to the lc2

handstand you can actually see that this

is a vertical way of pushing so that's

why we need to get stronger

in our vertical pushing movements

and the exercises that you can do to get

stronger

in this movement is the dips bike

push-ups

and also hands and push-ups because

these movements

are similar to the l-sit to handstand

movement

so before moving on to the next phase

make sure that you're able to do

15 dips 10 bike push-ups with good form

and also five hasn't push-ups against

the wall

so when you are able to do this we can

move on to the second phase

and now we're gonna practice the move

itself by doing

eccentrics or negatives of the exercise

to get our body

used to this movement

[Music]

alright so doing negatives or eccentrics

of

the movement is a really good way to get

used to the movement and to get

neuromuscular connection

to the move i can remember that i also

did negatives first

before i tried the lc2 handstand itself

and this really helped me out

in understanding the movement so there

are several exercises

how you can do these negatives from easy

to hard

the first one is a negative against the

wall

so you start in a handsome position you

just jump up

towards the wall and you basically tuck

your knees in

and come as controlled as possible to

the floor

and while you're doing the negative also

make sure to bend your arms so you get

comfortable to

the bent arm pushing position of the lc2

handstand

do this for five repetitions per set

and when you get comfortable with this

exercise

you can make it a little bit harder by

doing this same exercise but now with

your feet

against a bar so with this exercise

it's most convenient if you have

relatively high parallettes because this

will enable you to do the full

range of motion of this exercise because

you have more space

underneath the parallette so it's easier

to get into the l-sit

when you come down from the handstand we

are using

these parallettes from street gains they

are really stable and have the perfect

height

to learn and unlock the lc2 handstand

you can get these parallettes at

streetgains.com

and use our code califam for 10 discount

the link is in the description so with

the negative else to handstand

on a bar you should do the same thing

but now do the full range of motion by

going

down as controlled as possible and

getting down into the l-sit position

repeat this for five repetitions do

three to four sets

and if you're able to do this you can

move on to the free standing

negative lc2 handstand start on parallax

again bring yourself in a handsome

position

as controlled as possible really focus

on bringing your heels

towards your glutes first and then

rotate

your hips and bring your knees towards

your chest

until you come down as controlled as

possible

to the lt position try to do this

slower and slower with each repetition

or with each

training when you get really comfortable

with this

and you feel strong enough then we can

move on to the third phase

which is about learning the skill itself

[Music]

all right so now you're comfortable with

the negative part of the exercise we're

gonna focus on the concentric part of

the exercise

and we will divide this part in several

exercises

the first exercise is the l-sit swing to

a bent arm position

so with the l-sit swing bring yourself

in a

l-sit position for a really short time

only one second

from there use momentum to move towards

a bent arm position in your elbows and

bring yourself to the l-sit again do

this for five repetitions

per set so that's really the first part

of the lc2 handstand but now when we're

getting to the second exercise it gets

really hard because

now you should be able to move and do

the first part of the lc2 handstand

but when you get to the transition part

it gets

really hard so to overcome this struggle

and to work on your transition

i would really suggest to work on the

following exercise which is the assisted

tux to handstand with the help of a

resistance band all right so now

grab a resistance band and put this

around your hips

so the starting position with this

exercise is

the tucked hold with bent arms so we're

gonna skip the l-sit but really focus on

the transitioning part

and from here push yourself up into the

handsome position

at first this exercise might feel a bit

uncomfortable

but when you keep training and doing

this exercise

then you get the hang out of it and you

understand the movement

and you will notice the benefits of this

exercise

and really get better in the transition

part of the lc2 handstand

so when you're comfortable with this

exercise you can move on to a thinner

band

until you feel ready to move on to the

last and third exercise

the free standing l-sit to handstand

when doing the lc2 handstand

focus on creating momentum so

start in the lcd position hold this for

only one second

use the momentum to bring your hips

above your shoulders

as fast as possible and bend your arms

no further than a 90 degree

angle a really big mistake with the lcd

handstand is that people tend to

bend their arms too deep so you're in a

really

deep handstand push-up position and

there's just no way that you're able to

press up from this depth so really focus

on

bending your arms only until a 90 degree

angle and bringing your hips

above your shoulders when doing the

exercise of course

i can imagine that it's really hard to

press up from that

position i've been there myself but one

thing that really helped

me out is pushing and kicking

at the same time so when you push up

also

kick your legs out so you create even

more momentum to get into

the handstand position and at last when

practicing the else to handstand

don't be afraid to fall forward i've

done this

so many times moving from the l-sit to

the handstand

and then falling forward you should be

at least falling forwards for

10 to 20 times maybe 50 times 100 times

just focus on getting the full movement

first

with falling forward if you're

comfortable with that

then you can focus on counter-forcing

the fall

and staying into the handsome position

all right so these were the three phases

how i learned the lcd handstand and i

think you should also

go through these faces to unlock your

lc2 handstand

i hope this was helpful and that you get

something out of this video

and use these exercises in all different

phases

i will also show an overview of a

workout routine that you can

use to learn else to handstand because

you should start always at the hardest

variation that you're currently at

so for example first start with skill

practice

the lc2 handstand itself then move on to

negatives

and at last work on increasing your

shoulder strength

so make sure when you're in phase three

don't neglect the exercises in phase two

and phase one always keep practicing all

the exercises

to progress as fast as possible with

this exercise

alright so that's it for this video if

you need any help with your training

you can check out our full journey

workout plan in which we also cover

this exercise in different phases but

also many other exercises

and skills that you can learn like the

front leaf or the back leaf for

muscle up and just general basic pushing

and pulling exercises

and don't forget to check out these

parallettes from street gains user code

califam

for 10 discount and if you need any

supplements or nutrition make sure to

check out my protein and also use our

code califam

the links are in the description that's

it for this video

thanks for watching guys and let me know

what kind of video you want to see next

and we'll see you next monday peace out

[Music]

bye