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Old 01-12-2009, 12:14 PM   #1
Mathew Black
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L sit?

today i tried the L sit, and held it for about 6 seconds. is this good or should i just keep trying? what would be considered a good time that shows good core strength?
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Old 01-12-2009, 12:55 PM   #2
Brian Bedell
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Re: L sit?

6 seconds is not awesome. 30 seconds i believe is pretty good, a minute would be awesome. A lot depends on the form of course.

I am working on these as well, you should improve to 20 seconds or so pretty quick, after that it gets harder!
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Old 01-12-2009, 01:05 PM   #3
Tom Woodward
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Re: L sit?

2 minutes is the gold standard for CF'ers if I remember right.
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Old 01-12-2009, 03:16 PM   #4
Mathew Black
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Re: L sit?

damn i feel pretty dumb for even thinking that, and pretty pathetic for my whopping 6 seconds. dont worry i'll fix that and report back to you guys when i'm getting close the "gold standard" hopefully that wont be to long of a wait for you.
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Old 01-12-2009, 04:34 PM   #5
David Meverden
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Re: L sit?

Don't get discouraged, Mathew. As long as you are making progress and getting more fit you shouldn't get too bogged down comparing yourself to others. And if you DID want to compare yourself to others you could start with the majority of people--even many regular gym goers--who couldn't hold an L to save their life.

BTW, we talking on the floor, paralletes, or hanging? How about L support on rings? You want a simple exercise that like nobody in a normal gym can do worth half a damn? That's a great one.
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Old 01-13-2009, 05:25 AM   #6
Mathew Black
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Re: L sit?

thanks man, i did the sit on the floor. i tried it again last night and really concentrated on it and held it good for about 19 seconds. i'm not discouraged, just hungry.
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Old 01-13-2009, 07:45 AM   #7
Brian Bedell
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Re: L sit?

L support on the bar dip station is a great one at the gym that nobody does. Or of course DL's, but I digress.
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Old 01-13-2009, 03:43 PM   #8
Blair Robert Lowe
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Re: L sit?

Anything past that 5s is merely showing you have a lot of work capacity in that movement rather than pure strength.

According to the CF North standards, 10s is L1, 30s is L2, 60s is L3, and 90s is L4. It isn't specified whether this is on rings or parallettes. Being able to do this on floor requires more active hip flexors

You can either work on holding it longer or up the ante by holding the L higher and higher towards a V-sit or by weighting it. A v sit means the feet are vertical instead of horizontal. I could post a picture from Roger's Drillsandskills site, but I'm not sure if it would leech bandwidth.
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Old 01-13-2009, 04:03 PM   #9
Joshua Murphy
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Re: L sit?

Quote:
Originally Posted by Blair Robert Lowe View Post
Anything past that 5s is merely showing you have a lot of work capacity in that movement rather than pure strength.

According to the CF North standards, 10s is L1, 30s is L2, 60s is L3, and 90s is L4. It isn't specified whether this is on rings or parallettes. Being able to do this on floor requires more active hip flexors

You can either work on holding it longer or up the ante by holding the L higher and higher towards a V-sit or by weighting it. A v sit means the feet are vertical instead of horizontal. I could post a picture from Roger's Drillsandskills site, but I'm not sure if it would leech bandwidth.
Link to said movement (W/F Safe) http://www.drillsandskills.com/article/15
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Old 01-17-2009, 11:56 PM   #10
Kris Murphy
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Re: L sit?

Quote:
Originally Posted by Mathew Black View Post
thanks man, i did the sit on the floor. i tried it again last night and really concentrated on it and held it good for about 19 seconds. i'm not discouraged, just hungry.

Alright, I'm going to take a stand here and say that a 19sec L sit on the floor is much more impressive than a 19sec L sit on parallettes simply because you're forced to do a more strict L when on the floor. It's much easier to have bad form on the parallettes because you can drop your legs lower and still "count it".
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