L-Sit Tutorials from the PCC Blog

The L-Sit is sometimes described as a "basic" skill or demonstration of core strength.  However it continues to elude me, despite my efforts to achieve it.  As much as I enjoy GMB's exercise programs, they all kind of assume that the trainee will nail this skill in just a couple of weeks, having the trainee start performing movements built on top of the L-Sit by the 4th week.  This is one of the main reasons I have been unable to advance beyond Phase 1 of P1 or Phase 2 of R1.

GMB's tutorial prescribes a number of assistance exercises for developing the required upper body strength and core (abs, hip flexors, etc) strength to achieve this skill, as well as a progression of "sit" variations.  The tutorial also includes programming information (how many sets to do, how often to train, etc.).

This L-Sit Tutorial by Aleks Salkin takes a different approach, by prescribing dynamic movements between a less difficult position and a more difficult one.  The idea is you move between the position at the next level of difficulty and the one that is at your current level.  In addition, you alternate a dynamic movement practice with a static hold practice.  He says to go for a 20-second hold.  The article does not mention sets and reps, but in the comments, he recommends up to 5 sets, up to 10 reps per set.

One of the commenters on Salkins tutorial then put up his own version of the tutorial on his Neat Strength blog.  This is the NeatStrength version.

By no means do I blame GMB for my lack of progress in the L-Sit.  GMB's tutorial actually says to find whatever exercises will work for you.  Thanks to Salkin and NeatStrength, I have more ideas to try out and see if my progress improves.