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Which one is your favorite?👇🏽
Despite the L-Sit variation we perform, abs, hip flexors, triceps, and rear delts will ALL be working to a great degree. Here is a simple demonstration of 2 common types of L-Sit, what they emphasize, and what they are most useful for.
🔴 Closed L-SIT - it’s also known as compressed L-Sit. In this variation we push the hips back, and the shoulders forward (light protraction). Our spine also flexes more and there is a greater degree of compression. Because of this, abs and hip flexors will work harder than on a Opened L-Sit. This variation requires a lot more hamstring flexibility, but way less strength to perform. It’s useful to transition to planche, straight arm presses, and to build overall compression strength.
⭕️ Opened L-SIT - it’s also known as advanced L-Sit. In this variation we push the hips forward and the shoulders back (light retraction). Our spine stays relatively neutral and there is less degree of abdominal compression. Triceps (long head specially) and rear delts work harder due to increase in shoulder extension. This variation is way harder in terms of strength but requires much less mobility. It’s useful to build overall scapula strength, and work towards V-SIT and Manna.
💭 Which one should you train?
I’d aim to develop both types as both are useful in many instances. A very well developed compressed L-Sit will make all handstand presses so much easier, and training the advanced L-Sit will open the doors for more advanced progressions while building serious amount of strength. However, if you had to choose 1, the closed L-Sit is the best bank for your buck.
Additional questions bellow!
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With Love,
- The SM Team