L-Sit, Tuck, on P bars

Описание: Anyone who wants to be good at bodyweight training should focus on building strength in the L-sit. L-sits are an outstanding exercise for building superior posterior shoulder strength, which is necessary for shoulder health.

The tuck L-sit on the p-bars is the beginners level L-sit progression, but this doesn't mean it's going to be easy. The higher the p-bars, the easier the exercise will be as you will create more room below the feet. As strength improves, you want to lower the height and make sure your feet are lifted above the height of the p-bars.

Set the p-bars to be shoulder-width apart. Place the hands in the middle of the p-bars with the feet in front of the body, the knees bent, and the torso upright.

With the elbows locked, focus on twisting the hands into the p-bars towards the pinky fingers. They will externally rotate the shoulders and help you to keep the shoulder depressed. The elbow pits should be pointing forward.

Lift the chest while actively pushing down on the p-bars. You do not want the shoulders to elevate. You must keep the shoulders depressed while performing the L-Sit.

Slowly lift the feet off the floor, pull your thighs towards your torso, pull the heels of the feet towards your butt, push the inside edge of the feet together, and point the toes. The tighter your tuck, the easier the L-Sit will be.

Notice how the torso remains upright, and the hips stay in line with the arms. A common mistake is to allow the hips to move back behind the arms and the torso to lean forward. You must actively be pulling the hips forward by contracting the lats and keeping the shoulders depressed.

Make sure the elbows stay locked and the elbow pits are pointing forward while holding the tuck L-Sit for the prescribed time.

Try to work up to 4 sets of 15seconds.