Father Andrew's Hot Body Gym

August 11, 2009

The L-sit

Filed under: workouts — Micah Vandegrift @ 5:35 pm

After our wonderful Level 1 Cert this past weekend in Tampa (Pat Sherwood is the man!) the importance of gymnastic competency – that is, the ability to support and move your own body weight – was firmly established in my mind. To that goal, I submit this post about the L-sit.

As you can see from the gymnast above, this gentle lion is simple and powerful. It requires total core control. The folks as Crossfit recommend that everyone pursue the goal of being able to perform an L-sit for 3 minutes solid. While that is a worthy goal, it is one that will take years for us to accomplish.

In the mean time, we need to be practicing this skill regularly, and by regularly, I mean 2-3 times a day in short intervals of 10-20 seconds at a time. That’s it! I mean, you can do this while you’re brushing your teeth. Or while your waiting for the tea kettle to boil. Your choice. It’s easy and effective. But let me repeat – do it daily and do it often!!! (Please hold middle school jokes). As you begin to notice that 10 seconds is a breeze, move it up to 15, then 20, etc. You get the picture.

Now all you really need are two stable surfaces, and for this I recommend two chairs. Check out this afficionado.

In fact, it’s so great that even kids are doing it.

But I also realize that this isn’t necessarily a beginner move. There are many variations that allow anyone of any level to start this. If an all out L-sit is a bit to much, just tuck in the legs for a much easier starting position.

Amazing, no? So get started tonight!!! Soon, serious mid-line stabilization and core power will be yours.


  1. Man, if a little kid can do it I should be able to. I wish it were that easy!

    Comment by Abby — August 12, 2009 @ 6:43 pm

  2. Lol! Abby, by that reasoning, we should all be able to do about 50 pull-ups in a row! Kids are maniacs at that stuff!

    Just did my second round for the day…. Feeling the burn!!!

    Comment by Maravilla — August 12, 2009 @ 8:16 pm

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