How to L-sit Pull Up - 3 Amazing Tips! (Calisthenics)

Want a big back and big arms? Add L-sit pull ups to your calisthenics workouts!
The L-sit pull up is great for calisthenics beginners who want to take their pull up game to the next level. That's because it's more challenging than regular pull ups, so it's great for building strength and size in your lats, upper back, and biceps. If you can comfortably to 10 pull ups in a row, then give your muscles the challenge they need to grow and try this amazing pull up variation!
What's more, the L-sit pull up also strengthens the muscles that support your scapulae and shoulders. It’s important to strengthen these muscles to keep your shoulders healthy and avoid injuries. I highly recommend adding L-sit pull ups into your calisthenics back workout to maximise your gains, increase your upper body strength, and bulletproof your shoulders.
This tutorial shows you how to perform the L-sit pull up and includes a bunch of the best L-sit pull up progressions. They’re in order of easiest to hardest, so you can conveniently pick the progressions that are most appropriate for your current strength level.
Want more great bodyweight back exercises? Check out my epic 42 Calisthenics Back Exercises video: kzbin.info/www/bejne/m2quhKuNqtSGrKs&t
Remember to like this video and subscribe to this channel if you want to see more videos like this! Also, let me know which tutorials you’d like to see in the future in the comment section. I’ll do you a favour and tell you which tutorials I CAN’T film at the moment due to an injury I have:
- Planche (all planche progressions, including bent arm planche)
- Pike push ups
- Dragon flag (although I’m training for it so this tutorial will be coming in the next few months)
- One arm handstand
- Human flag
- Most push up variations
It’s mainly calisthenics exercises that involve pushing that are off-limits. However, almost all exercises that involve pulling are fine, so if you want any tutorials for those then let me know! Or, how about legs? Lol. Ok, I'll stop the jokes now.
Tutorial sections:
00:00 Intro
00:56 L-sit pull up technique
02:01 Tip 1: Train pull ups with straight legs
02:47 Tip 2: Train scapula pull ups
03:39 Tip 3: Train your core
04:25 L-sit pull up progressions
(P.S. I apologise for all the distractions in the backgrounds of many of these clips. It was my first time recording at this park and it was much busier than I expected. I’ll pick a quieter location next time).

[@Krisse]

Haha just love the people in the background looking at the Terminator and eating their sandwiches 🤣

[@AshtonFitness]

Yoooooo!! It's Krisse! That's sick, proper glad you subscribed bro, thank you 😁💪🏼! LOL they weren't ready for it 😂🙌🏼 I hope I inspired them

[@amandalibera]

Lol 😂

[@MrxEdxHardy]

This video has helped me see progress throughout this week, so happy, big up Ashton 🤘🏾

[@WesleyNegron]

Love this. Gonna be adding some of these to my workout right away.

[@letu2998]

thank you sir, really helpful video

[@user-zi3tx1wd9r]

THANK YOU

[@hitmonlee6062]

Is the intro new? Great advice btw, helped me out tremendously here!

[@veramiranda2381]

Will try this week! So glad I found this video 👍🏽 very helpful, thank you so much ✨

[@AshtonFitness]

Good luck! You're welcome, thanks for watching it 💪🏽💪🏽💪🏽

[@neilduncan584]

Looking in awesome shape brother! Those girls in the video so interested in you ha

[@user-bi8ch5hz6s]

How should i control my scapular Depression + protraction yes or nah(L-sit pull ups)

[@tobymayers4139]

Really great and clear! Thank you!

[@AshtonFitness]

Thanks Toby! Glad it helped

[@tobymayers4139]

@@AshtonFitness I initially went quite wide with my arm position (Before I watched your video) but the tension running through my anterior delts was just too much. I see you position your hand grip right above your shoulder therefore taking that issue away. 👍

[@AshtonFitness]

@@tobymayers4139 Love that it worked for you man, that's great. As you get stronger over time you'll be able to go wider. Well done for listening to your body and adjusting accordingly 💪🏽

[@aleksacrnogorac-nx6zy]

As if he knew I needed this

[@giulicoppi]

I'm happy I'm able to do at least L-Sit pullups;) I'm working to be able to do muscle ups without elastic bands😅 it needs time and hard work, but I'll will one day hopefully. Just started few months ago and after lost 25kg+ in about 14 months (with a professional dietician). I'm happy and love calisthenics training and obviously playing guitar lol

[@Ikona731]

What if I do pull ups crossed leg in front of me is that better or worse than a straight leg. Iʻm just too tall for my door.

[@aummsumm5030]

Brooo thats sick thankx Also would love to know your height

[@AshtonFitness]

You're welcome! I'm 5ft 10

[@ruthyonaef]

Could you make a video on "Chest to Bar" pull-ups ?

[@AshtonFitness]

Yeah sure 💪🏼 Just out of interest, why do you want to learn them? I've never used them in my own training, so I'm interested to hear what draws you to them

[@ruthyonaef]

@@AshtonFitness I just want to learn it for doing ring MU & Bar MU. As per gymnastics' they do the chest to bar pull ups for more ROM and it becomes easy to do MU.

[@blainehendrix8389]

Not gonna lie you got even more ripped than the last time I saw you bro.

[@AshtonFitness]

Hahaha that's music to my ears! 😂💪🏼 Thank you bro, I appreciate that. I've been grinding in the gym and put on a bit of size 💪🏼

[@chriscox1535]

Why is L sit chin up is easier than L sit pull ups ?

[@amateur6342]

If you think of it this way, your biceps are designed to make pulling activities much more easier, while your triceps are designed for pushing and other activities. Which is why you gotta exert more force with regular pullups than you would chin ups

[@EmptyHand49]

Are these better for the core compared to dip bar versions?

[@AshtonFitness]

What do you mean by 'the dip bar versions'?

[@EmptyHand49]

@@AshtonFitness Like doing L sits and knee raises on a dip bar rather than from a hanging position.

[@AshtonFitness]

@@EmptyHand49 The core activation will be more or less the same. The main benefit of this exercise is for strengthening your back, biceps, and the muscles that support the shoulders

[@meialua5178]

​@@EmptyHand49 L-sits on the dip bar are better for the core, that because other muscles hardly become a limiting factor and your core will get tired first

[@g.eeducation251]

This is not easy for beginners.... It's super hard

[@AshtonFitness]

Yes, it's definitely an intermediate-level calisthenics skill - not for beginners! Beginners can start learning this one once they can comfortably do 10 pull ups

[@gamemonster7]

I can only do 5 and I never seem to improve :(

[@AshtonFitness]

Keep practicing regularly bro, that's the solution 💪🏽💪🏽

[@YourBoiHyper]

My pull up bar is short for me so i am gorced to do an l sit 😭😭

[@high_intelligence_specimen]

Same