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Exercises Movements, technique & proper execution

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Old 01-19-2008, 11:46 AM   #1
Cody Lockhart
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L sit impossible?`

Wondering bout a program with some great stretches for the hip flexors/hammies and any other muscles utilized in L-sits.
I am assuming these are the troublesome muscles but i don't have any problems with deadlifts or squatting deep? What gives? I think my abs are strong enought for lsits but the movement evades me w/o significan knee bend. Comments?
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Old 01-19-2008, 12:45 PM   #2
Steven Low
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Re: L sit impossible?`

Pike stretch for hammies. So hands flat on the floor, legs straight, back straight or rounded doesn't matter, just folding on the hips.

Hip flexors need to be stronger for L-sits. Hanging leg raises (scaled = knee to elbows or bent leg raises) as well as v-ups are fairly good.

For active flexibility this drill works fairly well:
Pike compression. Sit in a pike. Put your hands on the floor next to your knees (or futher forward) lift your legs. Back can be rounded or straight, doesn't matter. Yeah, the cramping is normal in abs, hip flexors and quads. Work through it.
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Old 01-19-2008, 04:54 PM   #3
Jason Donaldson
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Re: L sit impossible?`

Hey Steven,

With the L-sit, when I do it, my lower back rounds and it gets pretty sore. I'm guessing this is a hammy flexibility issue. Would you agree?

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Old 01-19-2008, 10:06 PM   #4
Joe Bernard
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Re: L sit impossible?`

Cody, i have never tried holding a L-sit until complete failure, but i am able to do one easily. Here's what i do for abs- four rounds for time of:
10 toes to hands
30 russian incline twists
40 glute ham developer sit-ups

i attribute this program to the reason why my abs are in such good shape and as a result, i have increase my lifts due to my core being strong. I was thinking about throwing back extensions in there, so you could do those as well. Any exercise is possible, it just takes time to be able to do it. Good luck with it.
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Old 01-19-2008, 10:11 PM   #5
Steven Low
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Re: L sit impossible?`

Quote:
Originally Posted by Jason Donaldson View Post
Hey Steven,

With the L-sit, when I do it, my lower back rounds and it gets pretty sore. I'm guessing this is a hammy flexibility issue. Would you agree?

Cheers
No, it's generally a lower back weakness issue. If the abs are overpowering the lower back in strength the weak muscle tends to get sore and often painful. Do some more deadlifts.

It could be soreness from inflexibility though.. you might want to stretch out the hammies more. If it doesn't go away it's probably the former.
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