Help On Advanced L-Sit

[TheReckoning]

I was just wondering, how are you supposed to progress to an advanced L-sit from a regular L-sit?

 

I currently have a 35-40 second regular L-sit and would like to progress forward to an advanced L-sit, seeing that it is the next step after regular L. However, my problem is that I just can't push my hips forward at all. No matter how hard I try, I just can't get my hips to be in line with my wrists. This happens even when I have my legs in a tuck. I have tried this on the floor as well as on the PB with the same result each time. Whenever I try, I just end up leaning back a lot with little or no forward movement of the hips.

 

So I guess my question is, what are some exercises/tips which I could use to help improve my ability to push my hips forward?

 

Also, are your legs supposed to remain horizontal to the ground in an advanced L-sit? The accompanying text in BtGB seems to suggest so, but the athlete in the picture has his legs slightly above horizontal. I've also seen videos on youtube of people doing an advanced L-sit and their legs are also slightly above horizontal.

 

Thanks in advance to anyone who can answer my questions.

 

 

 

[Larry Roseman]

Are you currently performing a tuck l-sit with your legs bent, and desiring to perform a full l-sit with your legs straight?

[alec_ar]

On your regular l-sits are your hips pushed forward enough to be in line with your hands? (So your body essentially makes a 90 degree angle, and there's no lean forward or backward) or are your hips farther back behind your hands? As for the advanced l sit, don't quote me but I believe leg height isn't of primary concern, they can be totally horizontal or at a bit of an upward angle, but your hips should be forward, and there should be a bit more of a lean backwards onto your triceps.

Once again, don't quote me on that but that is what I believe is correct. Next time, maybe try leaning back a bit as you push your hips forward. This is a habit you'll want to break if you ever work middle split holds for the manna though.

[Mats Trane]

A video would be nice. My guess is that your shoulders are protracted. Try to keep your shoulders in a nutural position and chest up. "Look proud"

[TheReckoning]

 

So this is my regular L-sit, with hands in front of the hips.

 

 

And this is what I look like whenever I try for an advanced L-sit.

 

My shoulders do look very much protracted, so I'm guessing retraction is indeed my problem. I'll try working on reverse planks. Thanks again, guys.

[Joshua Naterman]

You are also not compressing very well. Your feet will be above the hips in an advanced L. Not much, but the hip flexion will stay at 90 degrees while the hips move forward, which will make the feet rise some.

[Brian Li]

You're also leaning back too much on the advanced L-sit. Try to stay as upright as possible while pushing the hips forward and pushing the hands down and back.