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.
***** 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.
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.
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
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
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.
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
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...
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
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.
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!
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
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
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. :)
***** 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.
AMAZING RESOURCE for people with weak lower traps and the inability to use the scapula. I am working on the basic progression and I will try to update you on my progress!
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 🙄
Just wanted to come and say thank you. 6 months ago this video introduced me to body weight exercises and today I finally managed to hold the L-sit. Not for long, just couple of seconds but I feel awesome now. I couldn't even do the tucked L-sit in the beginning. From now on I can turn 3 seconds into 5 seconds and that into 10 seconds. (I did not train 6 months straight there were many pauses, so if you take this seriously it should be much faster)
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
simple modifications make whole task drastically easier & funny to explain thanks for laughs & giving beginner steps to victory step- continue blessing this journey
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
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 a lot Antranik. Just managed to hold the tucked L-sit for 8 seconds today after working on it for a couple of weeks. Thanks again for your tutorial.
@@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!
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.
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!
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 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.
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.
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!
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 work out bodyweight for over a year, and never did any calisthenics move. Hyped to be able to do the tucked L sit first try!! I can even stretch out my legs, but not all the way. This is fun!
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.
Great video, I’m currently on my own journey of developing the l-sit and I can’t believe how slow it takes to progress!! Have to be very patient and consistent
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!
well i have followed you since about one month ago. At that time i even couldn't L-sit 1 second. my upper thigh were two heavy and i feel pain that point. i couldn't believe if i can L-sit or can't. so i follow your 2nd step one leg raise every two days.. and i don't try L-sit until yesterday. Today, i try to L-sit and it was really easy!! i did over 10seconds. i can't believe that i can do L-sit! To me, it is really fantastic and impressive experience..Actually i can't keep 2nd step(one leg raise) 1minute. but i really appreciate to you. now my purpose is L-sit 1 minutes!.
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?
@@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!
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.
Thanks for the great detailed explanation & helpful way the video is setup. I've been looking for a proper way to master the L-sit & this video was very well done.
Coming back to this routine after lifting weights and getting muscles toned throughout quarantine. Love your channel! Gonna have to do some yoga as well
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!
Thanks for this. I'm 6"2', 220 lbs and I definitely can't lift myself off the ground while seated. I just started using gymnastic rings too and this will help build up my strength for those types of exercises. Much appreciated.
right after seeing this i decided to give it a try. i skipped all the progression stuff and tried a full L-sit. i only held it all of 3 seconds but i am gonna try to get better at it
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
► How to do Pullups If You Can't Do Any: ruclips.net/video/eLjb-iXpxWE/видео.html
Click the 🔔 to never miss a new video!
Antranik DotOrg I
Yyhjjkloolo
ਲਲ
ਉ੧ਾ
੦
ੳਪੳਪਲਪ🔰🔰ਪਲ🏢🏡🏡
🏢
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.
oh he meditates fasho
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?
Got it in a few months. Try your best always, dont give up and results will come eventually
How often did u practice
***** 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
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?
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
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.
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...
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 like how you show your goals at the beginning and then goes straight to the exercises
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?
@Nuno_N whatever
"You can too" such a simple but encouraging phrase. Happy I found your channel.
Yes! Thank you!
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.
Great tutorial! Thank you so much! I have been trying to nail the l-sit for years, and this helps so much.
Sweet!
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
You are a kind person to share these fundamentals, thank you
I Find your tutorials easier to follow then others! Thanks man
Very encouraging description of how to slowly progress to do something initially impossible.
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!
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!!!
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 (:)
very helpful, easy to understand video for non-gymnastic athletes
AMAZING RESOURCE for people with weak lower traps and the inability to use the scapula. I am working on the basic progression and I will try to update you on my progress!
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 🙄
Just wanted to come and say thank you. 6 months ago this video introduced me to body weight exercises and today I finally managed to hold the L-sit. Not for long, just couple of seconds but I feel awesome now. I couldn't even do the tucked L-sit in the beginning. From now on I can turn 3 seconds into 5 seconds and that into 10 seconds.
(I did not train 6 months straight there were many pauses, so if you take this seriously it should be much faster)
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?
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!
very well explained!
thanks bro!
simple modifications make whole task drastically easier & funny to explain thanks for laughs & giving beginner steps to victory step- continue blessing this journey
My pleasure!
L-sit are really hard sadly caught this video day after intense squats causing major complications but looking forward in doing this thanks
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.
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!
Really awesome! This is just what I needed to be able to train the L-sit. Thanks!
Thanks a lot Antranik. Just managed to hold the tucked L-sit for 8 seconds today after working on it for a couple of weeks. Thanks again for your tutorial.
Beautiful!
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!
very nice explanation
Thank you!
Dude. You rock.
Thank you, I will try.
Just wanted to say thank you and I am working , A work in progress.....Thx...
+Philip Alu You're welcome Philip!
I tried the foot-supported L-sit just now for 3x12s. Definitely effective as I really felt the contraction in my triceps, chest, and abs.
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
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!
Thanks for the usefull tips Kripp
You have (inadvertently) listed all the factors of 60 ! And thanks for the 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.
Great video and easy to analyse
Thank you!
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.
Followed your video for my L sit. I'm able to do tucked L sit for like 40 secs. And proper L sit for 3/4 secs now. :) Thanks Antranik.
"In the beginning it's going to be excruciating." YUP I HEAR YA. Let's do this!
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.
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.
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!
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.
Only found you now it did help thanks
Glad it helped you!
i can do crow pose. this is my next challenge! Thanks for the info/inspiration
I work out bodyweight for over a year, and never did any calisthenics move. Hyped to be able to do the tucked L sit first try!! I can even stretch out my legs, but not all the way. This is fun!
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.
Just the thing I have been looking for! I'm going to make basics as usual but add these l-sit exercises
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!
Great video, I’m currently on my own journey of developing the l-sit and I can’t believe how slow it takes to progress!! Have to be very patient and consistent
Yes, you'll get there! Include these seated leg lifts routine to speed up the progress! ruclips.net/video/yQXnOuQqKYc/видео.html
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!
well i have followed you since about one month ago. At that time i even couldn't L-sit 1 second. my upper thigh were two heavy and i feel pain that point. i couldn't believe if i can L-sit or can't.
so i follow your 2nd step one leg raise every two days.. and i don't try L-sit until yesterday. Today, i try to L-sit and it was really easy!! i did over 10seconds. i can't believe that i can do L-sit! To me, it is really fantastic and impressive experience..Actually i can't keep 2nd step(one leg raise) 1minute. but i really appreciate to you. now my purpose is L-sit 1 minutes!.
i am afraid you can understand my bad english.. sorry i am not good at English T _T
That's fantastic! I understand you! Progress is a great feeling!
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!
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!
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
The most beneficial video I have ever seen .Thank you and keep up the good work.
+Sindebad Alibaba Thanks dude!
You most welcome man,you deserve it.
Wow...doing this made me realize how long my legs are...I know how u feel about that being tall part😓
Thank you Antranik. Your vids will help me greatly in my practise of Ashtanga Yoga.
You're very welcome my friend. Ashtanga is a powerful practice!
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
Thanks for this great video Antranik. Managed to do an L sit for 2 seconds last night following this. Felt awesome.
Parev Antranik! :) Thanks for sharing great videos! I find them really helpful. Keep up the good work! Greetings from Turkey.
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.
Thank you for this very well explained progress into lsit this is the path I'll take. Thanks very much!
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!
Thanks for the great detailed explanation & helpful way the video is setup. I've been looking for a proper way to master the L-sit & this video was very well done.
+david reutz Aww thank you david! One of my earliest videos!
Lmao, bodybuilderino Kripperino ;)
Love your videos btw
He seems a lot less salty tho
Coming back to this routine after lifting weights and getting muscles toned throughout quarantine. Love your channel! Gonna have to do some yoga as well
Awesome! Thank you!
Antranik, your slow steady explanations are AMAZING and brilliantly helpful. Thank you
Thanks so much surfer59babe.
Thanks shirtless mod!
Mateo Cuervo Taylor jdkdlrh. Leebp .
Nice job with breaking down into small elements.
do you ever walk on your hands doing an L sit to mess with people?
This is awesome. My goal is to be able to go from the L sit to a handstand. Thanks for the video! Very helpful!
Can you do it?
I thought I was gonna Sit Like L from Death Note
still either way I was entertained..
Thanks so much for sharing this info for free! I've been wondering how to build up to this position.
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!
this is one of the best L-sit progression i have seen
Glad you liked it!
fuck my hamstrings flexibility
Amazing video. I'm completely new to bodyweight fitness and your tutorials are pure gold. Thank you.
That's very nice of you, thank you!
Thank you Oberyn for the insight into Dornish exercise.
LOL!
Wow! Excellent tutorial. Thanks Antranik.
You're welcome Charlie!
Thanks Antranik! Just posted my progress from 0 to 10 seconds holding the L-sit. Your tips helped me out..
Fantastic!
Thanks for this. I'm 6"2', 220 lbs and I definitely can't lift myself off the ground while seated. I just started using gymnastic rings too and this will help build up my strength for those types of exercises. Much appreciated.
Please share your journey! How is it?
Thanks! This is an awesome guide. I'm at the one leg phase currently.
+Turnipkin Hell yea.. learn to love the cramps!
That is deceivingly difficult!! I'll work on it. Thanks
This is best video on whole YT. Antranik you are the best!
Wow, thank you!
Just wanted to say thanks for your series of videos. Great tutorials, with superb, clear instructions. Keep it up, man.
Thanks Yonatan!
right after seeing this i decided to give it a try. i skipped all the progression stuff and tried a full L-sit. i only held it all of 3 seconds but i am gonna try to get better at it
Congratulations man! Awesome evolution