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Exercises Movements, technique & proper execution

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Old 10-25-2007, 02:06 PM   #1
Stuart Gaitanis
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L-Sit Weakness

I am new to Cross-Fit but think its unbeleivable and can't wait to be able to do the WOD's full strength one day.

Here's my issue.

I have gotten to a point where I can do a halfway decent L-Sit for 30 seconds however I know some things are not quite right.

I think I have my shoulders a bit too forward but i will work on that by consciously trying to push them down and back.

The biggest problem(s) I have are with my legs.

My knees can't possibly straighten completely, cant point the toes and the inside of the knees dont touch (large gap). I am terribly inflexible in general but am trying to identify what part is inflexible so I can work on it.

I cannot touch my toes (never even when I was a kid (I am 43 now). I used to think it was my hamstrings but I think its calves as well.

Any diagnosis as to how to where the weakness is ?

Thanks, Looking forward to some help.
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Old 10-25-2007, 02:07 PM   #2
Jake Oleander
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Re: L-Sit Weakness

youre going to need to be able to touch your toes (at the very least) to do a decent L-sit. you need to do a lot of stretching.
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Old 10-25-2007, 02:11 PM   #3
Derek Maffett
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Re: L-Sit Weakness

Hamstring and shin and instep stretches are needed to straighten your knees and point your toes.
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Old 10-25-2007, 04:40 PM   #4
Craig Takahiro Descoteaux
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Re: L-Sit Weakness

The touch you toe stretch focuses mainly on the lower back muscles.

i suggest partner assisted stretches after your workouts while the muscles are warm. Sit dwon with your feet straight and toes up to the ceiling. Reaching with both arms straight ( aiming above you toes) have your partner slowly push from your back.

Hold for 20-30secs, relax. Repeat.
On the second set instead of relaxing, flex all the muslces in your legs for 6secs. relax for a second, and then stretch again.

additional stretches include, lower back and hip flexors.
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Old 10-25-2007, 05:42 PM   #5
Roger Harrell
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Re: L-Sit Weakness

Decent hamstring, calf, glute and lower back flexibility are essential for a good L-sit. You are going to need to stretch regularly.

http://www.drillsandskills.com/stretching

Stretch every day at a minimum.
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Old 10-25-2007, 06:13 PM   #6
Stuart Gaitanis
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Re: L-Sit Weakness

Thanks for the advice. I'll keep up the stretching and follow the various suggestions for gaining some flexibility. I WILL do a proper L-Sit if it kills me.
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Old 10-25-2007, 07:07 PM   #7
Jesse Woody
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Re: L-Sit Weakness

I found I got a huge improvement in my L-sit when I alternated dynamic or PNF stretching for my hamstrings with max-effort L-sits in circuit-fashion.

Perform a set of 5-10 leg-swings, or one set of 3-5 contractions in PNF fashion, then time yourself in a max-effort L-sit (or equivilent) Rest about 1:00 and repeat x 5

Link on PNF stretching, wfs:

http://www.thestretchinghandbook.com...stretching.php
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