L-Sit to V-Sit Tutorial - l sit Workout & Tutorial (ft. Fitnessfaqs)

𝐃𝐨𝐰𝐧𝐥𝐨𝐚𝐝 𝐨𝐮𝐫 𝐀𝐩𝐩 👉 www.saturnomov...
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What is up guys!? After a few months fully dedicated to our SM Online Academy and beloved #SMFAM, we are back! What you are about to watch is a tutorial to progress your L-Sit into a V-Sit. We'll highlight the most common areas that need to be worked on in order to achieve this movement.
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When you understand the principles and methods that allow us to spot our areas of weakness, you can work efficiently towards them, then you will be able to achieve the skills you desire.
Both the L-sit and V-sit require hip flexor strength, hamstring flexibility to not restrict the range of motion, tricep strength, and finally lat/scapular strength.
Your main hip flexors consist of your iliopsoas (psoas major and iliacus) and rectus femoris. These muscles work to perform hip flexion, or in our case bringing the legs closer to your chest. Compression strength works with a combination of hip flexors and abdominals to bring both the body and legs closer together.
Opposite of hip flexion is hip extension. The hamstrings work to perform hip extension along with knee flexion. When our hamstrings are tight or not flexible, this can restrict our hip flexion. Even though you may have good hip flexor strength, poor hamstring flexibility may prevent you from compressing. The opposite can also be true if you have great hamstring flexibility but lack hip flexor strength this will prevent you from compressing.
In this video, we focus on creating hamstring flexibility and hip flexor strength. These can be challenging areas where you may have different levels of both or excel in only one of these areas. Whether you lack flexibility or strength, by discovering your weaknesses you will better be able to focus your training in an efficient and productive way.
We can work our hamstring flexibility through utilizing a PNF (proprioceptive Neuromuscular Facilitation) technique that works to desensitize our nervous system from performing an autonomic contraction. When the muscles lengthen beyond a comfortable range, Golgi tendons located in the muscles respond by producing a contraction preventing the muscle from lengthening and protects the muscles from potential damage. Gaining flexibility occurs when we relax our nervous system to allow for decreased sensitivity of the muscle spindles.
Next, we work our hip flexor strength by moving through different compression patterns. The first movements called pike compression works by bringing the legs to the trunk. The next movement works by sliding the feet back for our trunk to meet our legs. When working compression, there are two ways our bodies can compress: Our legs meet our trunk or our trunk meets our legs. This is dependent on the arthrokinematics or the joint articulation that occurs during the movement.
Find which area may be preventing you from achieving the V-Sit skill and focus more on that area but don’t forget to work the other areas as well so you can advance from the L-Sit to V-Sit Skill!
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[@SaturnoMovement]

📲 Start your 3 Day FREE Trial bit.ly/39vJeSV

[@justdoitbroke]

Bro I can't hold a l sit for more than 5 secs plzzz make a video on how to hold that plz make another video on floor.... @saturnomovement

[@rizkyrr7046]

@@justdoitbroke Work with P-bars or paralletes first. Doing on the floor is harder. You can also work your legs flexibility too to improve. Gabo and Tom Merrick (Bodyweight Warrior) have tons of video covering it.

[@RGV2300]

Wow, the description is outstanding man, not always i say this, but thanks man! I will integrate this in my routine.

[@caiolopes7892]

this is why I've subscribed, nothing but quality content.

[@paolapigni6234]

Thanks! I will insert this in my routine

[@brentvandermerwe5179]

Good to see Daniel is mortal after all 😁

[@lukimages]

Brent van der Merwe hahahaha me too

[@SaturnoMovement]

He is a beast! But we are all human at the end of the day :)

[@brentvandermerwe5179]

All your collaboration videos with Daniel are out of this world! Much respect for you both and thanks for the amazing content!

[@misterpekka1369]

I guess we're mortal after all Blegh

[@vandanpanchal1052]

No Nice

[@kylesthenix]

I give Dan a lot of credit for doing this video, for showing his area of weakness and taking on the student role. Even teachers can still learn a thing or two. I need to prioritize the v-sit again!

[@lucasrenaudie9298]

8:19 "hahaha... now show me a V sit"

[@asrarbaksh3500]

YAHHH

[@Mashdee]

LMFAOOOOO XDDDDD

[@kautsaraqsa6912]

the face thoo 🤣

[@tentas4142]

I have never seen Daniel struggle so hard in my entire life

[@checkitoutguys1]

But that move is super hard, takes maybe more than 2 years of various training regimens. We are all human after all :D

[@anmax]

@@checkitoutguys1 I can do it with less than one year with little practice towards the V sit, but I trainned a lot of compression for a press to handstand and a lot of flexibility, plus I'm already pretty flexible, in contrast I'm really bad at push ups that is a simple move

[@checkitoutguys1]

@TheGhost depends on the person I guess. Who said anything about those moves other than you doe?

[@checkitoutguys1]

@TheGhost I can't even L-sit for 10 seconds (yet) so I wouldn't know but as I said it depends on the person's history of training :) Sorry if I sounded rude earlier.

[@checkitoutguys1]

@TheGhost and planches and human flags are definitely harder than an L sit but I feel like the V sit is probably on par with those two

[@Palash_Das]

#LSIT TO #VSIT FOLLOW ALONG 1:56 - Try Dynamic L-sit [ 3Xreps | 1Xset ] 2:17 - Seated Forward Bend [ 15-20sec | 1Xset ] 4:12 - Seated Pike Compression [ 10reps *each variation* | 1Xsuperset ] 5:16 - Seated Forward Bend [15-20sec | 1Xset ] 7:32 - Standing Forward Bend [10reps | 1Xset ] 8:25 - Try To Leaning Forward And Do L-sit To V-sit Do this practice as possible you, daily Or 3days in a week.

[@vickyclissett2790]

Absolutely loved this video, i love seeing Gabo performing movements with ease but whats even better was seeing the real struggle frm Daniel, Because most people struggle and it sometimes can be disheartening when u cant perform a move, so seeing this just shows how real u r. I love Gabo i love the Academy im in, its a family. Can’t wait for more videos. Namaste 🙏🏻

[@SaturnoMovement]

As always very insightful 🙏🏻 We are all human beings and all have our limitations or different areas we are better at than others. Its when we come together and share our weaknesses and strengths that true growth happens :)

[@gabosaturno2458]

Videos coming soon Vicky! 🙏🏽 Yoga for the soul ❤️ Thank you for being with us!!!

[@paulkyle]

I really respect you guys keeping it true

[@SaturnoMovement]

Thank you for supporting us!

[@georgeprice7351]

Daniel is massive for a calisthenic athlete, Gabo and him make a great duo

[@chriskogias]

Greetings from a calisthenics fan in greece who just started youtube by watching you and Chris back in the day from thenx !

[@Mike-lg4nu]

Ερε μεγαλε κιαλος ελληναρας

[@johnyfak]

@@Mike-lg4nu ειμαστε πολλοι οι πορωμενοι χαχα!!

[@CaptainCyGr]

Mike Stergou ετσιιι

[@e.l.5751]

Check out Bodysthenics, their KZbin channel is great, too. Also, they have a Calisthenics gym in Thessaloniki.

[@chriskogias]

Yeah I know them and don’t like them man they good on KZbin but as personalities ......

[@remilaget4623]

Me: tries to get the V-sit Also me: expects any Gabo video Gabo: "I got you covered"

[@SaturnoMovement]

ask and you shall receive ;) great minds think alike!

[@itoxicwastei4741]

He has taught Austin dunham, fitness FAQ's. Now he just needs to teach chris heria.

[@Mike-lg4nu]

I think that chris's ego kinda gets in the way dont you think

[@meheregames3648]

Gabo please don't work with that arrogant man again.

[@jaydenhpiano5600]

He worked under chris heria in thenx before But left due to undisclosed reasons Gabo has no intention to start drama so likely not going to happen

[@rizkyrr7046]

I disagree. Gabo should collab with Calimove. I'm curious to see El Eggs vs Gabo flex and mobility!

[@ΚανείςΚανένας]

@@rizkyrr7046 Exactly what I was thinking !!! I would love to see it !!!

[@iamrubenmes]

This is gold. I loved the level of humbleness and wholesome vibes

[@GomtiMehta]

The best tutorial on pike sits ever. Exactly what I needed. You are amazing teacher Gabo.

[@jsilbern8973]

I was just thinking to myself "It feels like forever since Gabo posted anything." Then here you are. Excellent as always 🖒

[@SaturnoMovement]

thank you! We appreciate your support :)

[@techerdanny1843]

The best calisthenics collab in da world 🔥🔥

[@vlad5673]

Gabo + Daniel. Like before watching. Two of my favourite athletes.

[@victormanuelpolanco922]

Gabo, nobody comes even remotely close to your physical skills. Yoga has made you unbeatable in how far you can push your physical abilities without risk of collapsing. Daniel, a physical beast in his own terms, seemed like an absolute beginner just trying to make any sense at all of his predicament in this vid. Gabo, you never fail to teach a new lesson outta your tricks book.

[@pullrequest1481]

Forward bend with toes upward is the hardest thing i've ever try in my 22. It takes me 14 days to really bend forward without help from my hands. but now its time for v-sit, i' try it before. Thanks for the workout guys.

[@murkylonewolf2883]

I really respect the amount of effort it takes to develop these skills being in calisthenics

[@eddiemorrone870]

Impressive to see someone in such great shape still has somewhere to progress.

[@vanetamorrison2972]

Gosh! This is amazing. Doing it now for my back. Not seen anything like this before. All of your videos as brillant. You're a real specialist. You were born to do this. Thank you.

[@ahmdsq1894]

A man we can trust in. Don’t disappear again Gabo. We’ll support u!

[@JBF086]

Love to see how the pros struggle. Makes them more human and shows that everyone struggles at some point. Great video!!!

[@wonderwomandiana6461]

You are a perfection of detail instructions. Over qualified trainer.

[@SaturnoMovement]

Wonderwoman Diana Thanks a lot Diana 😊🙏🏼 -GS

[@DaniQui]

Watching Dan suffering with this routine makes me feel kinda scared to try

[@SaturnoMovement]

DaniQ with enough awareness on the way you are approaching each part of each of each Movement, you should be fine =) Safe training my friend! warm up please. Listen to your body, and do only what you can. 🙏🏼 -Gabo

[@missiesnr441]

Am daring it after n rwwatch to correct

[@tamasvarga9862]

Don't be- as far as I understood Daniel isn't training too hard towards flexibility and mobility. He is way stronger than me in terms of other calisthenics exercises but I've been actively stretching for a year and been doing some gymnastics mobility drills and hip flexor exercises and my pike is actually better than his after just a year of loose training.

[@gomesbandrey]

@@tamasvarga9862 Thanks for commenting that. One thing I always think about is how we never see Daniel doing flips, not even airwalk and jumping on the pull up bar. Clearly, his focus is on strength and muscle building, and I'm always glad to think "wow, Dan is awesome, and still could learn A LOT" like, everyone is great at something and we can all achieve greatness in whatever we want and still learn so much. Kinda lost myself while writing, though, and sorry for the long text 😅. I believe my point is: no need to compare ourselves to others, but it's always cool to see how far someone can go with their effort.

[@MellowNoc]

You seem like an excellent mentor, Gabo. One can just see the passion and thought you put into the things you say and into your student. All your tutorials help me so much and I'm really glad you provided me with this content. I would totally work out in your gym if I wasn't in germany 💪😌

[@adidub2979]

Love you so much you help me so much with my handstand and my stretching I hope you post more❤️

[@SaturnoMovement]

Thanks for your support, brother. We love you wat more

[@corynorell3686]

Never seen Daniel more expressive than in this videos thumbnail.

[@natez999]

Cory Norell lol so true 😝

[@amgstyle1775]

That's your first video from so much time as we say in Bulgaria: Ти се затри бе човек

[@nyagolov7882]

пхахахах евала

[@Beats-By-Anthony]

Gabo, please can you make a video about the L-sit Pullup with also included the needed shoulder strength and rotator cuff warm up?

[@mattc4266]

You guys recorded quality content FOR DAYS !

[@obiverse]

Daaamn, gabo is giving Daniel a beating in intensity.

[@Mike-lg4nu]

I have been praying for this moment

[@SaturnoMovement]

;)

[@monikasitarska4636]

What is up! 💙 Great workout! I always notice that all exercices are chosen so wisely to achieve best results 💪🏻 your V-sit is incredible Gabo! 😍 By the way I want to congratulate you on your marriage! 💙☀️💙 Wish you all the best! Be the happiest in the world Gabi! Much love! 💙

[@kiza3004]

Great Teacher and great Duo makes great video tutorial

[@cortesdopabilito2624]

You guys it's on my top 5 calisthenics so far

[@SaturnoMovement]

only top 5!? not top 3!? hahahaha thank you for the support

[@antonioperez7528]

Gabo missing you so much brother. Massive Aloha 🤘🏾💙🤙🏾 MORE please.

[@mistasinista86]

This is gold and I love the new song .

[@SaturnoMovement]

Thanks for your feedback :) - The SM Team

[@checkitoutguys1]

that's insane dude! I have a long way to get to a v sit but videos like this really keep me going at it.

[@rajinbin]

Bro I have been on FitnessFAQs for a while now and seen you on it before, but this alone caused me to subscribe to you. Its so great, I love it because I can see and feel the working.

[@gonzaiglesias1325]

So glad you are Bach gabo!! Aprendí mucho hasta ahora de vos y espero seguir haciendolo

[@discipulo2006]

A great teacher....

[@alirasclot]

Man Gabo, I LOVE this video! I tried to do these exercises this weekend. It was a sad, sad thing to see! LoL! However, I am undeterred. The potential gains in strength and flexibility are too enticing to me! Thank you for this video!

[@Weewootruck]

For a sec, I thought this was a self suck tutorial. 👀😂

[@kairyu7825]

He went No mercy mode on him! You got get back at him on your next collab Daniel!

[@JapaneseDog1]

Your calmness instantly made me follow the technique as I watched. thx

[@SaturnoMovement]

Thank you for supporting us

[@danieldeiparine1616]

wow a new v sit related video I have been waiting this for so long

[@lukimages]

Daniel is amazing openminded person. Both of you, great video as always. Hands down.

[@bogdanradulea4700]

In my opinion you are one of the best people in the world when it's come to handstand. I would love to see a video about One arm handstand 💪🏻❤️🙏

[@andrewla5088]

I never thought this will be the same or harder than doing power moves in calisthenics. Great collab!

[@teohanping1887]

Wow. Gabo really tease us with all these collab with Daniel. The super set of dynamic, static and back slide really kill me

[@DavidKolbSantosh]

it's great seeing you two work together on both of your channels...want to see more of it!

[@sandmana7538]

Wow V-Sit is beautiful. Respect

[@annang.3176]

Best cali duo

[@SaturnoMovement]

you know it ;)

[@kungfuman82]

I don't think they're from California. Couldn't resist the dumb joke.

[@vickyclissett2790]

Yessss you are back on utube 🥰

[@Fer265vzla]

Bro que tal, espero todo marche bien, imagínate si desde nuestra tierra natal he aprendido y le he puesto empeño con tus videos, como será para los que están a tu lado físicamente, mucho mas rápido deben aprender, ya es cuestión de cada quien y sus ganas, constancia, disciplina, muy buen video bro, un abrazo.

[@congabonga7104]

The fact that you do not have more subs than Chris Hernia bothers me

[@didouben3136]

Matter of time, u'll see ;)

[@bode4051]

Hernia hAhahHahhahah

[@aledet1765]

Whos Chris Hernia 🤣🤣🤣

[@varinyampandey7111]

So I'm not the only calisthenics guy who follows coach Greg?

[@AshtonFitness]

This is such a good V-Sit Video! I am currently learning the V-Sit, and I am going to make a video of me trying these exercises too! :D Thanks Gabo, you're a big inspiration for me!

[@INNAMENNADEKKA]

I saw u first in fitnessfaq channel... Daniel and ur colab... I like content of both of u... Yesterday i subscribed u ... 😊 All the best...

[@bdbaba8875]

Two of the best on youtube together. Love all of these collaboration vids. Aloha and Mahalo brother.

[@pierredelinois5819]

WOW - great sequence, and reminder to work on my hip flexor strength. Love the collabs too! They show both of your focus on growth and support!

[@molomono9795]

I'm nowhere near as strong as Daniel, but i think i might actually beat him to a V-sit. Obviously, this is pure vanity but it feels like quite an accomplishment to be able to perform a skill the strength athletes you idolize can't. It shows that to achieve these skills you really need to dedicate quite some time to specialized training. I hope i can get it in the next 6 weeks. Then i can program it in as skill work together with handstand practice and focus on more general strength in my workouts again. And big thanks to Gabo, the exercises he shows in this video and the video featuring Tom Merrick are extremely helpful.

[@blankizaki944]

You're really a good teacher Gabo

[@CarlOfHoly]

I love your collabs!

[@ΤόνιαΓιάνναρη]

Finally that I better than daniel love you both😄😄

[@Xxh0mEr0xX]

I enjoy so much this collaboration

[@core2duoboii613]

Next Level editing 🔥

[@SaturnoMovement]

Thanks for your feedback :) - The SM Team

[@ManyaTauriel]

Omg, I wanna too. Thank you so much. Now I know what to do

[@telemarq7481]

I should point out after my silly comment bellow that i have found much of Fitness FAQ's work invaluable, am a subscriber to his channel and find his work a great compliment to Gabo's!

[@badsector82]

As I'm sitting all day I have a huge problem with the flexibility of my quads. Thanks for the video, I'll implement it right away!

[@SaturnoMovement]

Take movement breaks!!! It can be from doing some push-ups to stretching from as less as 5 minutes every day, constancy is the key :) Much love

[@badsector82]

@@SaturnoMovement yep I do 5 minutes break every couple of hours. Mainly some quick stretching but most importantly jumping jacks or stairs running to increase my heart rate so it pumps blood in the muscles. This greatly reduces soreness from the strength training. But the legs/hips mobility is what I'm lacking most and I grasped some sweet ideas from this video (especially negatives are brutal in all exercises) which I'm already implementing twice a week on my mobility&conditioning days. Thanks again for the great video :)

[@miguelangelarnedo5381]

You guys are amazing. Respect. Kepp the good workout. Let me know if you ever stop by Spain. Cheers

[@johnrobinson7036]

You guys are both great. Daniel, seeing you work that hard is pretty damned inspiring. Like to see where you’re at in six weeks or so.

[@naheemrazwan]

These guys are both legends in their own rights and humble down to earth guys, respect. Great Collab hope to see more

[@Yogibodsfitness]

his back will get hurt trying to increase the forward fold without considering posterior pelvic tilt. Since he cant flex his hip to its maximum he should slightly bend his knees first prior to the fold in that way his hamstrings will not resist the forward rotation of the hip bone. even if you can touch your toes when bending forward if your hip is tilted backward you are not working that hip flexor strength which is the main point of this video rather you are just working your abdominals to increase your range of motion which can negatively affect your low back in the future.

[@6pat]

It is painful to hear his back crack like that after exercises in this video. Honestly I doubt if it worth pursuing all these v sits or L sits.

[@6pat]

Also for tall / big men the flexibility exercises are always much harder and less natural.

[@Yogibodsfitness]

Its worth it if he could do it correctly. There are step by step procedures on how you could stretch a certain muscle if you do it the wrong way everytime though you can feel some improvement in the muscle you are stretching but it comes with a certain degree of injury in the future.

[@MastahDriver]

Wow!! 2 masters

[@fahmifik4796]

This is hard (not all about brute muscles strength). Gabo's and Larosa's V-sit are some of the best V-sit I saw.

[@danzim3617]

This one really helped me! Keep it up dude 👍👏

[@ngtutorials2780]

Great vid bro keep it up loved it really helpful

[@emanueleco7363]

Amazing workout

[@Fifty]

Been a while gabo, hope you and your team are doing well! Also got the v sit a while ago ;)

[@SaturnoMovement]

Awesome! Happy to hear it. We are doing well working hard as always to produce only the best content for you guys ;)

[@gabosaturno2458]

Congrats my friend! ❤️Send me a video brother =) before and after ✊🏽 [e-mail]

[@Fifty]

@@gabosaturno2458 dont have a before picture but i can get an after, ill send u when i get the chance! :)

[@ay2workout928]

First he should enter In v-sit by benting legs . . . That's how I learn from u gabo sir Thank you

[@freebird152]

Your content is so useful man! Such a pro at your thing.

[@SaturnoMovement]

Person 3 thanks a lot brother! Doing our best 🙏🏽

[@faustodumas1819]

Recien te descubro Gabo, ¿Dónde te escondías? Jajaja Impresionante la instrucción y docencia que tienes al explicar los ejercicios. Saludos desde argentina !

[@MaxGalofre]

1:48 HAHAHAHAHAHAHAHA first time ever seeing Daniel dread an exercise... before it begins. I couldn't stop laughing.

[@Jeolas1]

Fellow yoga teacher here. I noticed that at 4:50 Daniel was breathing in while lifting and breathing out when coming down. But breathing in when lifting I believe might be counterproductive - at least it is for me when I do this exercise. Because for lifting one's body this way one has to engage one's abdominal muscles (and lower one's ribs I guess), compress the belly, but breathing in makes it necessary for the body to do the opposite: relax the stomach muscles and extend the belly at least to a degree and lift the ribs. For me at least it makes a huge difference: when I try to breathe in when lifting I can't get nearly as high, because my stomach muscles and the muscles that lower my ribs won't engage as fully as they can while I'm breathing out. I would love to see if Daniel would find the exercise easier, too, if he reversed his breathing pattern!

[@dontask4990]

You can't blame him. He is not a yogi and not used to do this exercises. Lift your body up with upper body strength and pelvic floor muscles in yoga is quite complicated. You need to know about how to engage your core/torso, bandhas and pelvis. Essentially, bandhas are engaged to gain control and lock your energy, so you don't lose your energy and stop breathing. I use the same technique when I do my L-sit, Lolasana, jump back, Bakasana and Utpluthih. Step by step: Step 1: Place my arms on the floor as wide apart on the shoulder blades as it is comfortable to lift my weight off. The hand position is the same as push up. The body is relaxed. Step 2.1: Inhale, the movement follows the breathing, take a long deep breath and don't think. Engage my core and pelvis (pulled abdominal muscle and starting to "tuck the tailbone"). Step 2.2: Still Inhale, bring my body weight forward and press the inner hands firmly to the floor and straighten the elbows (Straight Arm Push ups). At the same time, use the core compression to move my hips backward and upward to the ceiling. Step 3: Exhale, slowly lower down to the floor.

[@rizkyrr7046]

2 of my fav fitness channels 🔥

[@sirchrisi2975]

Best duo out there

[@danieladam9333]

Gabo es un gustazo volver saber de ti, buenísimo vídeo, justo estoy practicando este ejercicio y tu vídeo me será de gran utilidad! Saludos desde México.

[@aminemeskar7564]

great video gabo

[@joey9621]

Earned my sub. Thanks for the video!💪🏾

[@Theshizlenizle]

Dude that’s impressive, got yourself a new sub ✌️

[@66gassy66]

Doing this in Lockdown. MY belly gets in the way !!

[@jingerescalante]

I do love this channel! First time I watch it and I love this routine I will apply it

[@howardgardner7829]

Thanks for your great videos. Follow both of you guys and love calisthenics movement too. Working on my mobility and calisthenics basics right now. Thanks for helping me aspire for more and to stay motivated.

[@johannykimberly5816]

The most complete calisthenics athlete 🤘🔥🔥🔥🔥🔥🔥💪

[@RiDankulous]

I learned something very interesting, today. Doing a leg lift more than 90 degrees (such as in the L-sit starting position), the psoas muscle is used. It's a weird in that respect, such a large muscle that's hidden.

[@oliverlopez7600]

Gabo... Maestro... Gracias!!!

[@chrislee5938]

One of my goal is V-Sit, I'm only able to do L-Sit at this moment, hope I can be flexible as you Gabo! ^.^

[@SaturnoMovement]

Work for your goal brother :) You can be even more flexible than Gabo if you want to. - The SM Team

[@krisee7148]

Boa i like your Vibes so much! Beautiful Energy, who flows in your body and you radiate.