Learn the L-SIT in 10 Minutes! (Beginner Tutorial)

what's up gadot's family it's mike over

here and in this

short video i'm gonna show you how to

learn one of the most

basic calisthenics exercises the l-sit

[Music]

alright guys so welcome to this

informational video on how to learn the

l-sit

you can actually learn this quick skill

very fast

if you use the right training method for

me in the beginning it was

actually really hard to unlock the l-sit

because

when i started with training i started

at the gym

and i actually never did a core

strengthening exercises so for me it was

actually a quite a hard exercise to

learn

but eventually it worked out and i'm

gonna show you

how you can learn this exercise from a

complete beginner stage

so the first progression on how to learn

this move

uh it would be the best if you do this

in an elevated position

[Music]

[Applause]

[Music]

so we can use these boxes right over

here

or you can also use some chairs if you

train

at home but today i'm gonna use these

ones

so the first exercise is the basic uh

tucked hold in an elevated position so

that looks like this

so make sure that you place your hands

on the outer side

of the box right here right on the edge

and

then make sure that you start in a good

position with your

shoulders so depress your shoulders like

this

so this is elevation that is what we

want to avoid at all times

press now we have straight arms and from

here we're just going to bring our feet

off the ground

this is basically the first position

and then maybe elevate your knees

and try to hold this for 30 seconds

and make sure to keep that scapula

depressed so not like this but

press up

and also completely straight arms

so that is the first progression try to

hold this for 30 seconds

if you can hold this then we can move on

to the next progression

and that is the one leg l-sit hold

also in an elevated position

[Music]

so and we have different training

methods first we're gonna do a dynamic

training method and then we're gonna

combine

dynamics with isometrics because the

l-sit is an

isometric exercise or a static exercise

which means that you're going to hold a

certain position

for a set amount of seconds

or minutes so the second variation

raise your knees up again and now one

leg out

and then the other one we're gonna do 10

reps in total

[Music]

eight nine

[Music]

so once you can do this for 10

repetitions

then you can move on and combine the

dynamic

part with the isometric part by doing

the exact same thing

but now we're gonna hold the one leg

stick position

for five seconds then we're gonna do the

other leg so it looks like this

start in the tucked position again one

leg out

five seconds four three

two one and now the other one

one two three four

five the other one

and then repeat this for like

three sets with

four to six repetitions so you have a 20

to 30 second hold

with this variation so eventually if you

can do the one lag hold

then we can move on to holding the one

leg take position

for a consecutive amount of 30 seconds

so just like this

tick position and holding this

as long as you can

make sure to straighten out your leg

completely

so these are basically the first two

progressions to learn the l-sit

first we did the tucked hold then we did

the one leg hold

and then it's time to move on to the

full l-sit

in an elevated position

[Music]

so for this we can do the exact same

training method

so first start off with dynamics

so tucked full

tucked full tucked

full tucked full

and do this for three to four sets

for five to ten repetitions and then we

can

combine the dynamic uh training style

with the isometric training style again

so tucked

hold for five seconds

and back to the tucked five seconds

hold and back to tucked

also this variation three sets with

four to six sets of five seconds

until you have a 30 second hold so once

you've mastered this

then it's time to try out the full l-sit

for like

10 to 20 or 30 seconds in the elevated

position

so let's try it out i will

turn the box so you can see my seated

position

and it's actually a lot harder when you

place your hands

flat like this it would be easier if you

use parallettes

so

i would definitely advise you to use

parallettes in the beginning of your

calisthenics journey

or when you're learning the l-sit

because then it's easier

to press and keep a straight arm

position

and a depressed scapula so

especially with the full l-sit i would

highly recommend this

start in a depressed position again with

your shoulders

and then tucked

and hold

so try to do these holes for like 10

seconds

up to 20 or 30 seconds as long as you

can

three to four sets and then you

basically have mastered the full

l-sit in an elevated position i use the

box right here

you can also try it out on the dip bars

if you have access to a dip

station maybe at the park or at your

local gym

so that is the first part of learning

the l-sit in an elevated position

but next we have a more difficult

variation

and that is bringing the parallettes

towards the floor it's easier to do them

elevated because then you can

bring your legs up now it's harder

because you have less space to move

you're

closer to the surface that means that

you also have to

have more core compression strength to

keep your legs elevated from the floor

and you can basically try out the exact

same training method

that we did on the boxes so i just go

through this

real quick so with the tux variation

now we're gonna do the text variation

again

so we walk forward like this

deep press your scapula bring your knees

as close as possible

almost towards your chest and from here

hold

maybe for five seconds four sets of five

seconds

until you can ultimately hold this for

like 10 to 20 seconds

then the next exercise is of course the

one leg variation again

so first tucked dynamics

10 repetitions and then combining

the isometric hold with the dynamic

exercise

so

five second and then the other leg

five seconds

also with this exercise four to six

repetitions of five seconds and then

three sets in total so ultimately

once you have mastered the one leg

variation

on the parallax then it's time to move

on to the full l-sit

on the floor so we start in the same

position

make sure that you bring your hands like

to your waistline right here so don't

start from here

also not too far away like this then

lean a little bit backwards

straighten out your arms deep press your

scapula

go up lean back activate your rear delts

and then try to hold this as long as

possible

keep your legs completely straight

[Music]

try to hold this basically as long as

you can

because the goal with this tutorial is

to learn the l-sit

and with calisthenics the rule applies

if you can hold a static exercise

for three seconds then you have unlocked

that move

so three seconds is enough but of course

i would definitely recommend you to

train

more than three seconds because

to get stronger in your static holes

it's actually better to do holes for

at least five seconds so guys these were

basically all the progression exercises

towards the full l-sit

but i can also imagine that it's quite

hard to do the

the tucked hold for example that i did

on the floor for the first time

so you can also incorporate some

strengthening exercises

to one of the best strengthening

exercises that i would recommend

is the lcd scapula push-ups so that

looks like this

we start in the else position again this

time with our feet on the floor

and from here go from a elevated

position in your scapula towards a

depressed position in your scapula so

basically

push-ups with straight arms

try to do this for three sets and five

to ten

repetitions if you can do this easily

you can also make it a little bit more

advanced

by bringing your feet more forward

activate your core

all right guys so that was basically the

full tutorial on the l-sit

and let me know your current l-sit hold

at this moment

are you currently at the tucked version

the one lakh version or the full l-sit

and how long can you hold each

progression let me know in the comments

and then i can see if we can make

another video about a specific

progression or specific skill on that

particular exercise

and of course there are a lot of other

way more advanced

progressions of the full l-sit for

example i'm currently working towards

the ring

l-sit that is my progression at this

moment

but for now let's stick to the full

l-sit on

the floor so guys that's it for this

video i really hope that this was

helpful

let me know in the comments what other

skill tutorial videos you want to see

on the channel and i'll catch you guys

next week

make sure to like this video and

subscribe for more

and that's it peace out guys

[Music]

well i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it'll it'll do the same for you i'm

gordon and i've been with calisthenics

family for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]

you