Core Compression (L-Sit, V-Sit) | Do It Right!

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This video shares a breakdown of improving core compression for the V-Sit, L-Sit, press to handstand and more. These improvements come from developing hamstring or pancake flexibility and strengthening the hip flexors and core.
MUSIC BY:
Cho - Maiwan
www.epidemicsound.com/
See you in the next video!

[@damionhunter314]

Can you do a follow along series with a core compression routine? That would be great. Thanks for the always great content!

[@jackien21]

You should put your recommended videos in those video info card things that appear at the top right of the video.

[@OVOCNYCHECK]

out of topic. but I really like the style of the room you are sitting in, grey wall, sofa, lamp, pot, b&w photos. very good job with furnishing 👌 you did it right :)

[@sergat3608]

this literally really helped me hold slightly bend knee L-sit for the first time ever for 10 seconds, real stuff right here, thanks man.

[@HogShark]

Dude, you're way underrated. SUBBED

[@yunxiluk9066]

Had no idea I actually needed this video! Thanks a lot, going to incorporate this to get a longer, stronger L-sit 💪

[@RonnieLunn84]

This was great man! This sort of thing is so undervalued in strength sports. You can't carry an 800+ lbs yoke on your back without having a rock solid core. I'll be using this today.

[@hobolobobolo]

There you go! Totally got you on this! Also Toes THROUGH bar and active middle split hold (first progression for manna) are nice exercises!

[@cocatezz]

Literally looked for such video on your channel like a few days ago :D thanks man!

[@JoeyBolducMovement]

This is an area that I need to try to focus on a bit more. Thanks for the motivation can’t wait to get started!

[@Wilsthenics]

Such amazing free content. Thank you

[@mrnaizguy]

Superb quality, thanks a lot!

[@wolfslipper]

Thanks for this! All very helpful in my own journey.

[@antonioperez7528]

Something to work on. Thanks Tom & you have a wonderful day. 👍🏾😄🤙🏾💙

[@nameisamine]

Amazing advice thanks Tom!😉

[@ClarkyXPH]

That’s a great one Tom thanks.

[@juanvillota9097]

thank you so much! great video, great info!

[@chrispaul79]

Great video very informative 👌🏼

[@BettyVan]

Super helpful video! I need to develop more flexibility in my hamstrings and calves for sure. I've been working on my core compression recently for L-sits, but still in the beginner phase of calisthenics movements.

[@Linkous12]

Some of those exercises are technically torture methods, Tom.

[@nathan_phua]

Brilliant! I'll start incorporating weighted iso pulses :)

[@fabiothebest89lu]

Thanks, I'll try the exercises

[@stemer1149]

Very very helpful and very good explanation. Thank you, Tom.

[@c.wallacehume5625]

Tom many very good points in this video! However I disagree with you on point #3 about training the core too frequently. The L sit is a static skill and it is based on Mobility moreso than strength. This type of skill should be trained as frequently as possible; five to seven times a week with Dynamic and isometric exercises. It is unlike the planche which is more of a strength based static skill that should be trained two to three times a week. I trained for what felt like years trying to achieve the L sit. Depressing my shoulders was not the problem, it was my lack of hip flexor strength. But I only did it once a week. This year I decided I was going to master the L sit. I started my routine by doing your hamstring flexibility exercises. The seated hip swivels, the seated pigeon stretch, the sciatic nerve floss, the standing calf stretches, and the banded hamstring stretch. Then I did 3 supersets each with a dynamic movement and a static movement. I rested 60 and 90 seconds between each superset and I repeated them three times. One involved the seated Pike compression. I did it just as you said, leaning up against the wall which really makes you use strict form and prevents you from cheating. I did this every day and on the 25th day I was finally able to hold the L sit for about 5 seconds. I still can't do it on the floor, but I can do it on low parallettes. All of the points you made in this video are helpful and correct, but I really think that practicing it everyday will enable one to master this skill.

[@MissHale-zs8ov]

Wait, I've been doing the pancake all this time but thought I wasn't doing it right! Seeing your side profile during that stretch made me realise I'm doing it well! :D

[@Hugo_clmt]

A routine that include flexibility for front / side split and pancake all at the same time would be awesome. I know you have lots of them for individual mouvements but a routine for all of them could be interesting time wise and give some sort of a basis for us non flexible people. Love the content btw, learned a lot from all your vids !

[@xyzyzx1253]

You’re not going to get fast progress if you train too many movements at once :) Best to just focus on one for 6 weeks, see progress in it , and then move onto a different one after that, You’ll get better results than if you trained both for 12 weeks

[@SlobosReality]

Definitely gonna try the wall

[@kevinphilip5669]

Thank you

[@williamround]

Great vid

[@luc_dogg]

God damn I needed this

[@DPSAX95]

the back to wall version is humbling...damn

[@jj900]

What's your split through the week? Are you doing specific skills/muscle groups on specific days? Would be useful to know a beginner week routine for the basic skills! Thanks! Love the vids

[@pmbfit]

For me, planche is easier than compression strength (V sit esp)😅Working more on flexibility and stuff these days. I learned a lot from this channel, thanks!

[@BaphomentIsAwsome666]

I like weighted l sit holds as well, they have good carry over for the v sit.

[@ishmaelsipho3156]

Sup sup good content as usual, can you do a video on knee hyperextension like I need it for my athletes

[@inessaracherrak4238]

You do not suck! Lol. i would love a compression follow along, i use one of the other ones almost daily they are an absolute delight (afterwards that is because i know i do swear at you quite a bit during the middle splits follow along)

[@playermartin286]

Fixing upper trap dominance

[@foxtunez5798]

Found out in reddit about you and your content is amazing. Have you got suggestions which stretches/muscles should dancers (especially BBoys [Breakdance] and Poppers) work on?

[@YouTrolol]

if getting a cramp is a good sign, then i highly recommend trying to lift your whole body while your core is compressed. i've tried this and you cramp like hell, but i like to think of it as a eccentric exercise, try to keep your core compressed and legs off the ground as you lift your body up.

[@MegaCrazy110]

my left hip flexor is always sore from doing compression exercises, stretching and foam rolling does not help much. what should i do?

[@lorenzobelli7172]

Will you add a core compression or a l-sit routine to the app? Thank you for the good content

[@Mefyx7]

Great as always. I would really appreciate video regarding feet exercises for strength, flexibility and general health. Please consider it for the future Tom. Many Thanks :)

[@imthetube44]

Does it help to brace prior to the l sit on the wall for a more effective exercise?

[@vishalkapri3769]

anyone help me can adductor machine also improve hip flexion strength

[@avericknualas]

Did I miss it or there isnt routines on the app on compression? Because my goal is a good V sit or manna I already have a V sit but I feel it could be better

[@Murphy4747]

I've been working on L sit for a couple weeks and been thinking that something isn't really clicking not just that I'm not strong enough. Great video thank you👌🏻👌🏻

[@typicalskywars4025]

Try putting your hands right in front of your butt and lift if you don't have a hollow position it wont click. The hollow position means that your shoulders are rounded and core engaged.

[@Murphy4747]

@@typicalskywars4025 you're right I think that hollow position is what I could improve and have that same feeling carry over, I'm gonna try the hands under my butt to help build that up. Thank you for that !👌🏻

[@carlosespinoza-fh4fo]

What do u think about the " power twister"

[@DSPNWtoCali]

Can you do more video for someone trying to get into mobility, flexibility or ore strength? Unless you have videos available send me the link. I just bought a parallettes in the low height but notice my core are weak doing l sit or hold. My flexibility need alot of work as well. Thank you

[@medeasoak9964]

Just did 3 sets of this. Let's just say I did not need a weight plate and may have at one point shouted wingardium leviosa at my legs. Also my left leg is tingling from thigh to foot. All in all a good sesh 👍

[@chrisekstrom907]

Three sets of 5-8 second isometric holds with weighted resistance, then 6-8 reps of compression lifts and then hold pike stretch for 20 - 30 seconds; should I aim for a couple of rounds or should I just focus on making the one sequence intense enough?

[@matthewdavies269]

1:24 - Have just happily come to this conclusion! However do you have a link to this info or a study on it?

[@RjhnlyNm]

How to achieve body like yours sir? What's your diet?

[@ClarkyXPH]

Is that it, 3x weight, 6-8x no weight and 20s stretch? Or is it multi rounds of that?

[@tomasderville6863]

Tom, are you a gymnast? Really nice form

[@gregersknutson1124]

Bulgarian split squat do it right?

[@cuckoonest168]

Is this exercise worth doing if I can’t lift my legs at all? Like even without the weight plate I can’t bring my legs off the ground.

[@Iskefisk]

I have been trying to learn the L sit for over a year now, nothing works i think i have wasted 60+ hours trying to learn it. I just cant have my back strait and my butt is sticking out, i am 6,4 feet tall can that maybe be a problem? Plis help i do want to this right and not waste anymore time, trying to learn this. I do want to learn this so bad but nothing works…. Plis help😢

[@snate771]

whats the name of the stretch at? 1:30

[@zoerechav9419]

headstands and elbow stands, where do they fall on the spectrum of hand balancing? Are they useful to know when progressing? i.e any tips on them?

[@RaymondBurton]

You actually listed them in the right order. Headstands for 5x1min and then move to elbow/forearm stands for the same and then you also have frog stand in there depending on what your body needs to develop - then you are onto handstands against the wall... unless you are doing the bottoms up method and want to learn to press from frog to handstand.

[@danielericcadonna7265]

Always good tips, thank you Tom! My suggestion for the next video is the nordic hamstring exercise (maybe coupled with the reverse nordic hamstring exercise).

[@jamessayers5903]

You've probably been asked this a few times, but when will you be doing a video with the results from your survey?

[@weenerdawg3972]

i have a question what is Core Compression for?

[@jakemoody8551]

Straddle Planche do it right please

[@teniolaoladeji6969]

You mentioned number of reps, but how many sets do you recommend?

[@s.j23]

Hey Tom! I’m just wodering, how would you program L-sit training. I can currently hold an L-sit for avout 8 seconds. Should I do Advanced Tuck L-sit for 3x20s?

[@molomono9795]

The book Overcoming Gravity by Steven Low is worth your money, he discusses hold times for isometrics at some point. (as well as eccentric training and a million other things). Anyways, for a 8 second maximum hold you should train 6 sets of 6 second holds. As you get better just linearly increase your total hold time up to 60-70 seconds total. I.e. 6x6s --> 5x7s --> 5x9s --> 5x10s --> 4x12s and so on and on until you are up to 60-70s in 3 sets at this point you should start training a harder variation or add ankle weights. It's normal to drop your total hold time a bit when you decrease your number of sets because the intensity will increase a bit. It is important that you don't train at your maximum hold time though. Generally, it seems the book recommends to train between 70 and 80% of your maximum hold time for each working set. The percentage recommended decreases as your hold times increase. Which makes sense because you are trading intensity for volume. In other words, if you can do 3x20s advanced tuck L-sits you basically should train a harder variation. If you can do 3x20s L-sits you should train a harder variation and so on.

[@henkiedebomb]

With limited hamstring flexibility, making the surface you sit on have an angle is more comfortable.

[@tayostravels976]

You mentioned that the exercise you did at the end trained core compression. Yet I feel like it trains the thigh at least to an equal amount. What do you think?

[@ueno7228]

Like Straddle, Lsit and Vsit all required good hip flexor muscle to keep your legs straight thats why you feel it in your thigh

[@marcelliebtsich]

Ive tried it at home and wasnt even able to push up my legs without any weight. Damn that kinda hurts

[@Iskefisk]

I have been working on the L sit for 6 months and i have seen little to non progress. I can strayten my legs but then my legs are not in the L possision, they are to low. Any tips?

[@sreekumar.s1111]

Did u get it?

[@Iskefisk]

@@sreekumar.s1111 no, starting to feel like it's a waste of time.

[@raulmanasfernandez9257]

When I train compression, i feel that my quads works more than other muscles. Just like if they try to pull my legs up.

[@cloudlights2643]

Same here

[@ueno7228]

Yes you definitely feel it in your legs because like Straddle L Sit, Lsit and Vsit all required good hip flexor muscle to keep your legs straight. It trains your core compression and also hip strenght

[@jeremym1288]

how often should we train this? Is once a day okay?

[@samanimations2002]

Jeremy Molayem probably 2-4 times a week to be honest

[@moneylover362]

alt title how to get a cramp

[@FirstLast-yh7gj]

Maybe 1 day 😂

[@jonathanr7603]

Core and depression

[@moonwolf8470]

I am very confused about flexibility thing. I think most of humans can sit down with legs and back straighten like an L. So wouldn’t that mean most of us also have flexibility to do L-Sit?

[@marynassuna3792]

With a straight back in the air.

[@zenlifestyleandmannersshow6892]

First!

[@DNOJ]

My back don’t bend that way…

[@carlosespinoza-fh4fo]

👻

[@RjhnlyNm]

And I cannot even lift my self for a second 😆 my question is, is it possible to gain weight without too much fat?