October 26, 2016 | Black Tusk Athletics

SKILL 

L-Sits

SKILL WOD

7 Minute EMOM
20 second (or AMSAP) L-Sit Hold

WOD

10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats

AMRAP 15 Minutes

L-SITS

The L-Sit is a standard exercise in gymnastics training.  This static hold, encompassing pointed toes, locked out knees, straight arms, stacked shoulders and hips, legs parallel to the ground (if not higher) demands an active and flexible posterior chain (erectors, glutes, hamstrings, calves), in addition to abdominal, shoulder and arm strength.  It literally requires your entire body to be active in order to hold this position.

L-Sits (obviously) will improve your core stability, but more importantly because L-Sits are a full body movement, every facet of your training will benefit from this movement.

For example, the required active hip flexion (pulling your lower abs up towards your torso, so your legs will follow) in a solid L-Sit will ultimately benefit your squats, deadlifts, olympic lifts and essentially any other exercise that requires the recruitment of your hip flexors. This is just one example of the numerous benefits.

Enjoy :)