Core Compression Drills to Fix Your Ugly L-Sit

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0:00 - Meet my buddy Alex
0:13 - Here's exactly what you need
0:22 - Grab the cheatsheet at: gmb.io/get/l-sit/
0:30 Current state of Alex's L-Sit
1:19 - If you're new to the L-Sit check this out 👉 • L-Sit: Step-by-Step Pr...
1:30 - Today's exercises from Integral Strength
1:39 - Seated Leg Raises and Shoulder Bridge superset
5:23 - Hanging Knee Raises
8:05 - Let me know how I can help you!
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Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

[@kaseymerinohernandez3979]

I’m watching this while I’m at the gym !

[@maxn6198]

I'm on the couch drinking a beer 😀

[@gmbfit]

Cheers

[@tiredlookingforname]

Great video! Exactly what I need!

[@adnanbosnian5051]

Good info, love it.

[@robweinberg9396]

great progressions

[@BalancedMindBodySoul]

Thanks again good sir for the tips and tricks!😊

[@fredazcarate4818]

Awesome!

[@RedDeltaProject]

So much valuable information in this video! Thank you so much Ryan!

[@gmbfit]

Thanks, Matt!

[@luis7148]

Another great video. Your L-Sit Videos helped me get it pretty fast Excelent material. I need one fot he V-Sit now. New goal for 2023 🙂 And, now that I'm here... bring back the podcast!

[@gmbfit]

This compression is so important for the V-sit too. Everyone says "my hamstrings are too stiff," but 90% are also not strong enough in compression.

[@Kroref]

Great help in learning, excellent video!

[@gmbfit]

Glad it was helpful!

[@RB_0.77]

This is great! Thanks

[@gmbfit]

Glad you dig it :)

[@Sr82.]

Hi Bud i love the channel and ive learned a lot over the years so thanks . I know it's not related but I have been cramming the rings the past few weeks and I've developed what feels like a trapped nerve behind my rite shoulder blade about armpit height and its affecting my neck turning left do you know what's the best stretches or is there any movements to help get it free it's stopping me moving as I'd like to thanks

[@neildaryani]

Love your persona and dialect 🐐

[@gmbfit]

Thank you!

[@VelhaGuardaTricolor]

2:40 his face.... we all have been there!

[@gmbfit]

A tale as old as time

[@wesleyangel777]

Great, concise, tutorial. Great work from the two of you. I have found the scapula retraction to be my weak link, so I have been greasing the groove with scapula pull-ups and rows. Is there anything else I should consider? Also, would making this into an isometric exercise by weighting the lower leg be helpful to develop strength?

[@gmbfit]

Adding weight before you are strong enough to do a V-sit seems like putting the cart before the horse. The scapular depression is the same thing you use at the start of a pull-up. But I wouldn't say you need anything more than the tucked sit position and some patience.

[@wesleyangel777]

@GMB Fitness Thank you for taking the time to answer and I sincerely appreciate the advice.

[@AlecRoques]

Great video! This will help me. Also, I have issues keeping my elbows locked out in the tuck l-sit (even when having a proper setup with shoulder rolled back and down and elbow pits forward). My solution is to decrease the hold time, but maybe you have some tips for that

[@gmbfit]

My solution is to spend a long time doing it more. You'll get stronger.

[@AlecRoques]

@@gmbfit that's the plan, thank you!

[@christianseelchess2789]

Great video! Tried L-Sit progressions before, but I get hip/lower back pain with other compression exercises, probably due to tight hips and weak glutes. Any hints? Is this single-leg version more hip/back friendly?

[@gmbfit]

The hint is to do what the video says. Honestly, that's it. 99.99% of L-sit problems are people getting ahead of themselves and not following the process. Building your strength systematically is back-friendly. Skipping the "easy" part is going to hurt you.

[@SunWuKung_]

In the hanging knee raise, we’re you asking for a full scapular retraction before starting the exercise? If so, should it be held at constant tension throughout the set? Thanks!

[@gmbfit]

The scapular depression is part of the exercise; it's not before. Thinking "the exercise" is the other stuff is part of the problem. It's ALL the exercise. If you can hold good position, that's what matters. If you're weak, that'll mean constant tension. As you get stronger, you'l be able to do it with less tension. But the position is a very important part of the exercise. Don't fool yourself into thinking that faking the movement with poor positioning is going to make you strong.

[@parnamukherjee2334]

I don’t have a place to hang. Can you pls provide a substitute exercise?

[@gmbfit]

There's thousands of things you can do that are not hanging. Our channel and website are full of them. Have fun :)

[@marcrobert7617]

For the hanging leg raise drills, I don't have full overhead mobility due to OA. Is it OK if my back is arched during the drill because of this? I have this arch even with a fully relaxed dead hang.

[@gmbfit]

Do what you can! Just try to get the shoulder position locked down, and your back can just do what it does :)

[@olenairl]

I have bulging discs L4 S1 . What's your recommendations for exercises?

[@gmbfit]

I recommend working with a physical therapist.

[@rupabanerjee9724]

Hi...I have disc bulge and Herniation too..and now days upper back thoracic region also having too much problems pain like pinch nerve ..Fingers R sometimes sense less...please help please help ..post needful videos

[@gmbfit]

Videos won't help you. Get medical advice.

[@petermarshall7882]

Think this will help my coffee grinder, just started breakdance and my straight leg always bends as it circles. Hugging the knees should help drill position zero also. When I L sit the triceps really feel the load, does this indicate any form fault?

[@gmbfit]

If your elbows are bent, the triceps have to support your weight, so that shouldn't be surprising :)

[@petermarshall7882]

@@gmbfit Mmm I do have a lot of trouble straightening my arms and its something I'm trying to improve.

[@PaulCAmerica]

you're a cool guy

[@gmbfit]

please convince my kids

[@Greg_Chock]

Are those black bags punching bags at 5:38?

[@kionaaaaaa44]

Yes

[@tomhooker1992]

Hi Ryan. Love your content. When doing the L-Sit, are you thinking about hollowing or bracing? Or just do what feels natural?

[@gmbfit]

Thinking of the setup in the order shown, then keeping that position while extending the legs to the degree possible without breaking the upper body position. If you're thinking about the core, you're probably doing it wrong. Make and keep position instead. It doesn't matter which muscles fire. It matters that the physics are correct.

[@tomhooker1992]

Thanks so much for the reply!

[@tiredlookingforname]

Great video! Exactly what I need!

[@gmbfit]

Glad it hits the spot :)