Can L-Sits increase deadlifts?

[Wesley1985]

Hello, Got some questions about L-Sits.

I can do sets of 3x30 sec maybe even longer now so my question is, L-Sits increases core strength but can that core strength help with deadlifts like if i want to deadlift higher weights. If not what kind of core strength trains the L-Sits then for functional daily things?

Also another question about variations i want to increase my core strength even faster so does Weighted L-Sits help with that? I did 10 sec with 20kg in a rucksag on push up bars or do i need to put the weight on my feet/legs or even around the ankles for that?

Thanks in advance for all the awnsers,

Greets Wesley.

[Neal Winkler]

Increasing abdominal strength can increase deadlift strength if that is a weak link.

Yes, weighted l-sits will further improve abdominal strength. It doesn't matter where you place the weight on your legs, your body doesn't know the difference. The further you put it towards your feet the less weight you will be able to use, but that doesn't make a difference, it just matters how your body perceives the resistance.

Instead of adding weight though, you should work up to 60s on each variation. And begin to work on harder core exercises like front levers, back levers, straddle-l's, ect.

[Samuel Carr]

Would it be better to add weight to l-sits, or increase leg height towards a v-sit (disregarding other options like levers and manna, etc.)?

[Julekman]

I think that you are rushing through. If you can do 3x30 lsit and want to add weight on that, you will hit the wall very soon, especialy if your form on L sit is not good. Simply, I think that 30 sec L sit max is not enough. When you can do at least 3x1 min on the floor with good form, then go further with easy steps.

[Joshua Naterman]

Once you hit a 60s floor L sit you would move on to Advanced L. That is substantially harder for many people, though for me it is somewhat easier because I don't have the active flexibility to do a floor L sit without having my hips pretty much right at my hands. If I COULD perform a proper regular L sit, that would probably be much easier for me. Even so, my max is barely 20s. I'm not training that at all, either. I'm just doing Coach's prerequisite work from the seminars. I'm not ready for direct training yet but I ran into one of Bela Karolyi's girls from a few years back and we were playing around at State and did some L sit work for fun. That's how I found out where I'm at. I was surprised, to say the least. It felt very stable.

If you're putting weight on your upper body you will be developing support strength, which is important for planche later on but is easily handled with XR support progressions. If you are putting weight on your legs you will be developing the core strength more.

The L to V lifts are certainly an excellent exercise if you are strong enough to do reps of them.

[Blairbob]

In general, I would say yes; but the L-sit would not be the exercise that I would focus on most as a DL assistance exercise. Body levers and RLL/hyperextension/supermans perhaps into that yoga locust position are what I'd do more as a DL assist, I guess. Of course, you could weight the horizontal reverse leg lift and that means you're basically doing a reverse hyper which are well known as assistance exercises for DL and BS.

You could weight the L-sit I guess but I'm not sure this would lead to a stronger L-sit progression when you do them without weight. Maybe. Progressing to the advanced L-sit and into V-sit (though this is not the preferred way for training the V or Manna) would be better for making a stronger L.

[Tarun Suri]

If you're putting weight on your upper body you will be developing support strength, which is important for planche later on but is easily handled with XR support progressions. If you are putting weight on your legs you will be developing the core strength more.

Slizzardman, would you be kind enough to elaborate on this? How do you emphasize one of the two extremities? I keep thinking total body contraction, but maybe I'm not able to recognize that my focus is on one of the two extremes.

[Zac Rhyne]

Range.

[StevenL]

All of the Gymnastic Bodies exercises should, in theory strengthen any and all lifts, due to the fact that you must maximally contract every muscle in the body. However, I don't believe static holds will do much unless combined with dynamic exercises as well, although I can't say for sure.

[Wesley1985]

Thank you very much for all the info.

[Razz]

All of the Gymnastic Bodies exercises should, in theory strengthen any and all lifts, due to the fact that you must maximally contract every muscle in the body. However, I don't believe static holds will do much unless combined with dynamic exercises as well, although I can't say for sure.

Static holds will do more than you think, but still as you said are not optimal

[Alexander Moreen]

If you're putting weight on your upper body you will be developing support strength, which is important for planche later on but is easily handled with XR support progressions. If you are putting weight on your legs you will be developing the core strength more.

Slizzardman, would you be kind enough to elaborate on this? How do you emphasize one of the two extremities? I keep thinking total body contraction, but maybe I'm not able to recognize that my focus is on one of the two extremes.

Weight on your legs increases the leverage acting against your abdominals and hip flexors, as well as increasing the amount of torque you have to express with your shoulders. Weight on your torso only increases the amount of depression your shoulders have to exert to keep you above the ground, with no increase on the amount of abdominal strength needed. Either way you will have to contract all the same muscles, just different ones to different levels.