L-sit to V-sit

[Bas de Smet]

Hello my fellow gymnasts,

 

I'm training on my L-sit for a while now, and my maximum time is 30 seconds in L-sit, but I can't seem to get into a V-sit yet. Next to a L-sit I'm also capable of doing V-sit kicks. Can I train other factors next to L-sit and V-sit kicks in order to achieve a V-sit? If so, what can I train in order to attain my goal.

 

Thanks in advance,

 

Bas

[Kutay Serova]

V-sit lowering into L-sits? Or hanging leg raise negatives from the very top?

[Jon Douglas]

L-Sit lifts to V-sit, as high as you can with a static hold at the top I would imagine

/2c

[Joshua Slocum]

Personally I would recommend jumping right into manna training. V-sit is not a prerequisite for manna training, and you'll get it 'for free' along the way if you do good manna work. See this tutorial for some tips.

[Sinom]

You probably need to practice your active pike as well. Do you know if it is your core or triceps that prevents you from holding the V-sit?

[Christoph Pahl]

Hip flexors and triceps are used quite a bit in a V-sit: You have to keep your arms straight, and it helps a lot to have a tight pike. However, this is about statics, and so these are still somewhat auxiliary muscles. The really decisive problem is pushing the hip forward - and this is done by the upper back and rear deltoids. The cited Manna progression got me from ~10 s L-sit to 60° preliminary V-sit (75° when straddled) in 3 months.

[Sinom]

Wow thats interesting stuff Christoph. I never had much issue pushing the hips forward, but my triceps and abdomen screamed the first times I ventured into the V-sit.

[Brian Li]

V-sit requires strength from rear delts and all heads of the triceps as well as the abs and hip flexors. I got a nice V-sit without much specific training because I trained FL a lot and the strength in the arms and core transfers over to the V-sit. Manna training would definitely get you a V-sit and L-sit to V-sit kicks should get you a V-sit too eventually.

[Bas de Smet]

I guess it is more likely that it is because of my pike flexibility than because of my tricep strength, because I'm still not very flexible and haven't trained a lot of flexibility yet. My strength, however, I'm training for quite a while now. I am going to train my pike flexibilty a lot more now and I'm going to jump into manna training as Hari_Seldon suggested. Anyways, thanks a lot guys! Didn't expect this many reactions and tips on my first post, I appreciate it a lot.