Floor L-sit Progression Tutorial by Antranik
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- Опубликовано: 14 ноя 2013
- The L-sit is one of the most important basic bodyweight exercises one should master. It's also very elusive in the beginning. But not to worry! You'll get it if you follow these progressions!
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Antranik DotOrg I
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I like how he talks in a kind way.
He's a great teacher, calm and clear.
Faxs favts beo sh bro sheeessgg lol haha
Hed not in te elite level so its natural that he is humpled and kind to beginers like us
First thing I also noticed.
What if i dont have floor?
Alternatively, if you happen to have a gravity inverter, you can do them on the ceiling
what there's no ceiling
What if I don't have arms :(
use legs
Liron Feldman walls
i like how we follow allong with your progress, i think is more inspirational than watching a dude that can already do anything
sebastián Estrada Yes its something different and better
or even a dude who can already do anything
Absolutely!
Been doing this for 2 weeks now everyday. Went from barely holding 30 secs each leg to a solid 45 sec each leg. Once I can hold each leg for a minute, I'll switch to the tuck. This is the best tutorial for people with no hamstring flexibility.
Hey Dave!
So you do this everyday for a total of 1minute hold? Seems like low volume, no?
How are you now?
The regular L-sit is harder on the abs than the V-sit.
V-sit requires hamstring flexibility and crazy triceps.
everytime i train for v sit, my triceps always want to explode
@@danieldeiparine1616 ii
V sit is hamstring flexibility and core compression. Your triceps don't really get affected at a certain point. All in all, the V sit is definitely harder than the L sit
are u even serious when saying you require more abs for L Sit than V Sit?
I mean, it's physically obvious that the weight on abs increases the more you got higher with your legs
Also, "crazy triceps" lol
Unless you weight 90 kilos is more balance and flexibility, you require much more strength in triceps for other skills like muscle up (or all dips-based skills). Otherwise if you dip a lot you should get in few days a V Sit while it's clearly not so.
And of course it's impossible to have the V Sit without a very solid L Sit, thus you need more overall core strength
@@federicodigioia4463 Do you train either?
Have you experienced either?
Something tells me you're a fucking moron with a big mouth.
***** The cramping is an unfortunate part of the process for most people. The muscles cramp up because they run out of oxygen because they are weak and don't have a good capacity to deal with the load. So do the hold the best you can, and then massage it out after. And then go at it again. After about 2 weeks of practice, the excruciating cramps will have magically disappeared due to the muscles strengthening and adapting in response.
Thank you for the reply!
im finding that months later im still cramping
Kjetil Liknes
In this case, it has nothing to do with magnesium. It has everything to do with asking the muscle to perform a very difficult strength move when its ALREADY in its contracted/shortened state and the muscle is too weak. With practice, the cramping resolves.
+Antranik DotOrg in me km junk mm LPO
If you're having cramps be sure that you stay hydrated I hear that dehydration can increase risk of cramps
Got it in a few months. Try your best always, dont give up and results will come eventually
How often did u practice
lol i remember in october i started bodyweight training and i wanted to learn l sit. when i started i could only do feet supported for 30 secs becaming violet in face. now i'm proud of my 20 sec tuck with perfect position.. and still going on :) thanks Antranik
+giaa sirigu Awesome!!! You're almost there, baby.
dude im just curious,do you get the L-sit after year?
How long did it take you?
Gushick it can take from weeks to months depending on your age, dedication, and current fitness level, a ripped man can achieve the l sit in a week of hardwork, while a beginner will take months to get the strong core and arms
update?
Best Abs exercise, simple but very effective... after a few sec it feels like, you have already done 100 sit-ups...
BUT you have to be very patient! First it's really really hard...
trying to get into these positions as he’s talking and i’m sweating and grunting and not even holding these positions for a second but he’s doing them while talking so fluidly. amazing.
Thanks Alice!
FUCK with it and it will come to you
Proud to come back here to say 3 days of hard work later, I can hold the first progression for 1 minute!! Onto the second progression I go!
Bravo!
I was so confident bcoz of my so called gym experience that I started with the tucked version and I miserably failed.
Note taken.. I hv to start from the basics 🙄
I Find your tutorials easier to follow then others! Thanks man
Really awesome! This is just what I needed to be able to train the L-sit. Thanks!
i like how you show your goals at the beginning and then goes straight to the exercises
You are a kind person to share these fundamentals, thank you
Just wanted to give you guys an update, because people keep asking me if I've gone toward the V-sit... I went for a it a couple months ago...
Here is a video of testing for my One Leg V-sit: ruclips.net/video/OBPduDnzySQ/видео.html
I worked on that for a month diligently and ended the month with...
Testing out my V-sit (barely 45deg): instagram.com/p/uGgKTkqJtj/
So as you could see, I need to work on my flexibility some more if I want to increase the compression. This will come with time naturally as I work on other things and my splits. :)
Well done! Keep going. Love the videos.
*****
Thanks for the support.
+Antranik DotOrg Man you put a lot of work in to that. Congrats on your progress.
***** You could do an L-sit or V-sit in one try? Maybe your hands were elevated. or your feet were hanging off an edge. It's more difficult with only using the floor. In any case, good job.
Antranik DotOrg Hello, I am sorry that Mr I bought you book on bodyweight fitness pro store play because they do not put more exercises please (:)
OMG! Press the shoulders down! I always thought how the hell can you get your butt of the floor so easily and so high and I watched this and tried it immediately and suddenly voila, I fell my butt go up and up. I can now do the tucked L-sit for 10-15 seconds all of a sudden :) thanks!
Beautiful!
messi9991 props man I just started bodyweight fitness a month ago i can't quite hold tucked yet but I'm gonna keep trying, good luck on your way to full lsit
No, i check and check, shoulder down, still cant get butt off ground, arms too short. i can hold for 15 sec on parallel bar
Really helpful
Hey, thanks buddy! Great job...I'm two months into a Calisthenics progression and loving it. I really support your goal and your hard work!!!
Great tutorial! Thank you so much! I have been trying to nail the l-sit for years, and this helps so much.
Sweet!
very helpful, easy to understand video for non-gymnastic athletes
This is the first video I’ve watched by Antranik, but I subscribed because I like the way he explains the progressional exercises through his own progress. I can’t wait to learn more!
Thanks and Welcome!
Great video, thanks for the easy to follow guidance and instruction! Clear and concise, and do-able!
Decíded to do some L-sits after a long time not doing them and then I remembered this video :D This is the first workout video I ever watched and found interesting enough to try the exercise when I was a teen. I turned from physically weak boy into a decently fit man, which probably would have not happened without seeing this video as I saw this video randomly. Unlike other similar videos (back in the day, now they are more common) it showed the progression from very easy to hard and it gave me the motivation I needed.
bufferino kriperrino
+K- DC lol
lmao
I'm confused seeking kripp comments here although i do see the similarities. Does Antranik at least know who kripp is?
LMAO
This wasn't the hand-buff paladin I was looking for!
Hey ! Thanks a lot for this video, and for your others video that I can't wait to watch! I'm not a native english speaker and the way you speak (really clear) is perfect to easily understand. Thanks for that, can't wait to try all this!
Thank you, I will try.
Thank you so much
Its so inspirationl
I tried to do it before and couldnt, but now when I saw your video and it was hard even for you, it motivates me to start again following your steps.
I ll try to keep updating my progression
Its one of my favourite videos
Good luck with your goal
Aww, what a nice message! That's really nice Koka!
Dude. You rock.
Very encouraging description of how to slowly progress to do something initially impossible.
Great video extremely helpful!!
very well explained!
thanks bro!
it took me 2 months by starting off with 2 chairs, then I started with push up bars , now I'm on the floor and can already do a full l sit on the floor for 10 sec, working on to get to a min
Progress update?
very nice and simple progressions!
Antranik, your slow steady explanations are AMAZING and brilliantly helpful. Thank you
Thanks so much surfer59babe.
Thanks for the usefull tips Kripp
Thanks Vy Hjort ! I will be coming out with more this year soon! ^_^
I had hamstring injury year ago and it isn't flexible enough now, does that bother l-sit ?
BiMiHi Depending on how inflexible you are, it may. Try the foot supported and one-foot supported versions and you'll know if it's going to irritate it or not.
Antranik DotOrg very inspiring! I have one question: do I need a warm up before the routine or I can use the progression (6 sets x 10 sec) instead
razkopchan Warming up is always a good idea. It may not always be necessary, but, I like to do it.
Antranik DotOrg thank you for the quick response
This is awesome. Thank you!
Your videos are so very clear. Thank you!
You're welcome! Subscribe for some new stuff coming soon :D
"In the beginning it's going to be excruciating." YUP I HEAR YA. Let's do this!
Just wanted to say thank you and I am working , A work in progress.....Thx...
+Philip Alu You're welcome Philip!
This is great. Thanks for sharing. Working this into my routine immediately.
Excellent video! Thank you.
Exercises
1. straight arms foot supported
2. raise one leg (alternate)
3. tuck
4. L sit
Progression
6 x 10 secs
4 x 15 secs
3 x 20 secs
2 x 30 secs
1 x 60 secs
Rest time?
Great tutorial man we all appreciate it!
I tried this out right away and found that I could not do the first progression at all and had to resort to dumbells. I was bummed because I thought I did not have the strength but I watched JeromeFitness video on L-Sits and he mentioned something incredibly important.
You have to be flexible enough to first sit in a 90 Degree angle before you can attempt the floor sit. I find this to be true for me so don't be disgruntled if you can't do it at first. Incorporate flexibility training because it is just as important. Good job brothers and sisters! Keep on it.
*edit; try alternating legs up to incorporate more abdominal muscles if you are using the dumbell method. Also as mentioned in the comments keep in mind to push your shoulders down because that is the essence of doing an l-sit
It's a good idea to work some yoga into your life. That'll start the process of helping you get limber and opening up.
"You can too" such a simple but encouraging phrase. Happy I found your channel.
Yes! Thank you!
Great tutorial man! Thanks for the tips
Thank you! I love "baby steps" and have the patience. It's how I ran my first marathon. And finished!
That's awesome! With baby steps you can climb any mountain, amirite?
@@AntranikDotOrg I just tried exercise one and I can do it now, holding my butt off the ground with only my heels resting on the floor for 60 seconds. That doesn't surprise me because I do French curls with dumbbells. But I haven't done anything for my core for years, so on to exercise two!
i can do crow pose. this is my next challenge! Thanks for the info/inspiration
great video! really simple and doable. Thanks a bunch!
Very cool video! Helped me a lot. Thanks man!
Hi Antranik!
First off, thank you for this amazing video -- it's been incredibly helpful.
I'm currently at the tucked L-sit stage, and I'm managing to hold it for about 10-15 seconds at a time -- but I'm concerned I'm cheating a bit towards the end. My thighs/hips have a tendency to flare out and make slight contact with my arms. I'm not using that to support myself, but should I be keeping my thighs closer together? Is it okay if there's some contact between the arms and thighs during this part of the progression?
Any advice is greatly appreciated -- and keep up the amazing work.
It's okay if the knees flare out a little bit, that's totally normal, but don't let them rest on your arms so you don't cheat yourself. Eventually as you are able to tuck less, the knees automatically come together anyway.
I'll try this when my shoulders have recovered. I'm 1.96m tall though, so I think it will be pretty hard for me.
Thanks ! It really helped!
easy, step by step explanation. thank alot! 😃😁
Oh man i was doing this the wrong way with my hands turned backwards and behind my back. My wrists would hurt a lot so i compeltely gave up on the exercise until i saw this video and tried the methods used in it. I did a tucked L sit on my first try after seeing this and my wrists did not hurt at all.
+Last Autist Nice. Doing it with fingers backwards is reserved for more advanced trainees. I personally wouldn't do hands backwards unless I was training for the manna as that requires external rotation and retraction like no other.
Awesome video! What muscle group/s does the L-sit train?
When you're doing the foot-supported L-sits, the lower trapezius and lats help to drive the shoulders down away from the ears. (Normally these muscles are DORMANT and weak and the upper traps are actually TIGHT from being on the computer, so this fixes that imbalance.)
The triceps in your arms are being worked as well.
Once you start doing the one-foot supported L-sit, the quads and hip flexors activate to hold your foot up.
When you get to the tucked L-sit, the ABS fire up in addition to all the other aforementioned muscles.
So, abs, quads/hipflexors, triceps and lower traps are the major ones.
Congratulations man! Awesome evolution
Thanks for your uploading this video !!
For best results in progression, how often should I work on this? Daily? Every other day? I've found various L-sit tutorials that give similar good advice. They always mention how long it took (months) but none seem to offer suggestions for frequency of training on the progressions.
I know I'm 5 years late but it might be helpful to people in the future. Daily is probably too much, your body needs days to rest. Anything from 2 to 5 times to week is probably optimal. Hitting the higher frequency will help you see quicker progress, but lower frequency might be more suitable if you're physically active in other parts of your life.
Thanks for the video! I can get to the step with 1 leg up for a full minute (on both sides), but I can't do the next part tucking my legs to my chest and lifting my butt off the ground while both feet are not touching.... like not even for a second. Is there a trick or some advice you can give?
First of all, great work that you could do the one-foot supported L-sit!
Hold a one-foot REALLY-TIGHT L-sit for time to get used to that compressed-state:
1. Try tucking your knees really close to your chest
2. Put your hands down, press your butt off the floor
3. Now, lift one foot off the floor by tucking that knee even closer.
That should help get you used to understanding what you need to engage to get your feet up like that. Do 30sec+ holds of this and it should help be an intermediary step for the tucked L-sit. You don't have to do 60sec, just treat it as a stepping stone! And good luck!
This is the step I'm also on. Thanks for the advice. I'll try it!
Congrats.. Well explained steps. .
your honesty about how long it took you to get the full L-sit is very encouraging to me as i struggle to hit that minute with the foot-supported L-sit. thank you!
Hi Antranik , just found your video circulate on facebook
THanks all the video that you've made!
Hope I can be a muscular guy like you :D
iLoVeFraserr lee Thanks!
Practice daily or 3xday or? Day 1: 3 sets of almost 30 seconds each! It's going to be awhile. 🙃
I think practicing 3-4x a week is ideal. A little more or less here and there isn't too much of a deal. Just whatever you do, be consistent!
Awesome video! I will start training like this, thanks!
thanks! Really helpful.
Lmao, bodybuilderino Kripperino ;)
Love your videos btw
He seems a lot less salty tho
Wow...doing this made me realize how long my legs are...I know how u feel about that being tall part😓
Incredibly useful video! Thanks for this
Glad it was helpful!
Great tutorial!
I find when i do these my wrists become incredibly sore while doing this exercise, same with normal push ups. Is this a normal feeling during this exercise?
I'm not sure but for me I don't have these.Maybe your wrists are pointed the wrong way,u should point it forward
Try knuckle push ups
This is old but:
- knuckles instead of palms
- gentle stretching to warm up
- a pair of strong wrist bands
This will help you
I can't get my butt off the ground! Any advice? It's hard because I'm a heavy bottom-set female, so the lack of upper body strength and overwhelming lower body strength/weight is hard to combat.
1. Work on your support hold using dip bars or two stool chairs (go to google images and search "antranik support hold")
2. Stretch your hamstrings anyway you can.
3. And do seated leg lifts. (I have a video on it on RUclips: search for "improve pike compression antranik")
The first will improve your ability to push your shoulders down. The 2nd and 3rd will help improve your ability to compress/fold your body.
Thank you so much! I'll work on those 3 things and let you know how it goes after a while!
Hey how did it go with this advice? i was about to ask the same and found this, are you better now? thanks!
Wow! Excellent tutorial. Thanks Antranik.
You're welcome Charlie!
Thanks shirtless mod!
Mateo Cuervo Taylor jdkdlrh. Leebp .
This is so interesting that I'm watching it even though i can already v-sit
Very cool Pavel! What made it interesting?
@@AntranikDotOrg Oh, i didn't expect a response, but thanks. What I find beautiful about this is the fact that even if you had not still mastered the static, you felt free to share your knlowledge and progresses with other people. That's what I love about sports and calisthenics, so keep up with your journey!
Awesome! Thank you
Just wanted to say thanks for your series of videos. Great tutorials, with superb, clear instructions. Keep it up, man.
Thanks Yonatan!
This is really cool! Thank you for your great informative video!
do you ever walk on your hands doing an L sit to mess with people?
you look sort of like Kripparrian
I'm not sure who that is, but people say I look all sorts of other people.
Antranik DotOrg Are you Romanian, because then you would just be a Kripparian that exercises.
Joe Potato
Hahha, I am Armenian. An Armenian that exercises... which is also not that common.
This is best video on whole YT. Antranik you are the best!
Wow, thank you!
Thank you for this very well explained progress into lsit this is the path I'll take. Thanks very much!
I thought I was gonna Sit Like L from Death Note
still either way I was entertained..
My arms are too short for this :P
Watch the whole video. He talks about this.
And i weigh too much for this (120 kg). This is simply not the case, you are just not strong/haven't practiced enough.
I did this exercise six months ago, and just came back to it. Shoulder mobility i.e. shrugging can be an issue. Ido's shoulder routine and weighted stretches helps!
Thank you!
Thanks for the heads up!
fuck my hamstrings flexibility
Thanks for this. Im going to start this routine.
Great video! Very motivating!
excellent video man!
Just the thing I have been looking for! I'm going to make basics as usual but add these l-sit exercises
Thanks Antranik for all your tutorial videos it helps .....you taught me how to do Pistol squats and L sit....they are on my channel....will continue taking your help.....Thanks once again.
Great video. Thanks!
great teaching style!
Great tutorial!😁👏👏👏
Parev Antranik! :) Thanks for sharing great videos! I find them really helpful. Keep up the good work! Greetings from Turkey.
Awesome. Thanks
Excellent! Thank you!
You are welcome!
I've been seaeching for a tutorial and this is the best I could find, well explained, step by step and clear thanks
You're welcome!