Grunt's L of a workout

[tom]

Instead of my usual hijacking of another thread, I'll make a new one this time.

In the weightlifter injury thread I mentioned the frog hold for time.
Grunt wrote:
Hey King Tom, how long can you hold a L-sit?



I answered:
Hmm, haven't done that one in a real long time. (like how I'm making excuses already?) It's lunch time. I'll go check it out. Just to give a little extra height and not make me look so bad, I do them on knuckles. L sits are also a good 'un.

I'll be back.

Tom

Grunt wrote:
King Tom

Don't be a "knuckleHAND", your worshippers would be pleased with a conventional handhold.

Ok, that was embarrassing.

First, we must have our definitions synced. An L-sit to me means sitting on the floor, feet in front, and raising your whole body with legs straight in front, no part touching but the palms or fists. I use the fists for the added inch or so of height. The legs are locked straight at the knees in front, not bent. Preferably the feet are together, touching, but mine weren't. They were about shoulder width apart.

I was sure I could get 12 seconds without any training at it in the last year or more. Nope. 10 seconds. 10 quivering seconds on my massive 12.5" biceps before I came crashing three inches to the ground.

I also had one huge cramp in my quads.

Next! Somebody post some time that will make me feel even worse about myself. I've been doing frogs (very brief holds - DON'T ASK!), but this might get me back into L's.

How humiliating.

Tom

[jonlclay]

So I tried on the floor and immediately my quads cramped up, so your 10 seconds was about 9.5 seconds longer than mine. Then I used a chair and got to 15 seconds, but legs were not totally parallel, but was touching feet and legs were straight the entire time.

I guess I better practice this more so I don't feel so lame.

Jon

[tom]

Further disclamations:

I have my work slacks on, but took off my shoes. Every little ounce helps at this point.

Chairs are good trainers but offer no objective boundaries for comparisons. Good job, Jon. I believe there is learned muscle memory that will kick in and give improvements fast. Of course improvements mean seconds.

Tom

[JoeJustice]

I was sure I could get 12 seconds without any training at it in the last year or more. Nope. 10 seconds. 10 quivering seconds on my massive 12.5" biceps before I came crashing three inches to the ground.


I hope you're using a spotter or at least a good mat! Crashing to the ground at such hights is very dangerous!!

I'm gonna hijack your thread now, since you do it to me all the time. In another thread you mentioned that a muscle-up is skill not streght???!! How can this be!!?? Ain't it called da muscle-up for a reason??

And finally, :clown:.

-Joe

[tom]

Because you go up. That's why they say "up." Jeesh.

Of course there is some strength involved, but I didn't go from zero to ten reps in a day (twenty or so the next) because I was over ten times stronger. Pull-ups, a muscle exercise, doesn't let you go from a one rep max to ten in one day, twenty in two.

So that's why I think I'll do some L's for a while until bored.

Tom

[JoeJustice]

Because you go up. That's why they say "up." Jeesh.


Thank's for clearing that up for me.


Of course there is some strength involved, but I didn't go from zero to ten reps in a day (twenty or so the next) because I was over ten times stronger.

Steroids??

-Joe

[gruntbrain]

For prolonged L sits use JP's PB or an equivalent:

Adjust adjust a wide webbing gizmo so that it forms a large loop. Fold it in half around your lower back while sited. Place the webbing around both feet. Now you're set to perform a L with assistance from the belt.

Yeah, I know the above description is lame; I hope it at least provides some hints. In any case, with such assistance , it's easy to hold a L for more than a minute. Beyond "L-ing", the belt draped around your back & feet setup, allows to to perform many different isometric stretches

[tom]

After several readings, I don't get it. An L-sit in my mind is holding your legs at a right angle in space to your vertical torso. The assistance I was thinking of was surgical tubing assisting the feet off the floor, or bending the knees.

The belt around the back reminds me leg presses.

Tom

[gruntbrain]

If I weren't a luddite & owned a PC & camera, I'd post a pic or vid

BTW, I've also used Jumpstretch bands for L sit assistance

Tom
You right about the leg press. I'm confident if you actually played with a belt, you be able to perform the assited L sit; just picturing stuff aint easy esp. using my lame description ( I failed to mention that the belt is also placed around your arms )

[gruntbrain]

It should be noted that the unassisted "L position" is illustrated in PYTP where chair arms are used for the handhold: other "L platforms" include pullups bars, dips bars, makeshift gymnastic rings, ...
In any case, the L can be incorporated in both isometric & isotonic exercizes.

Consider puuting some form of L in your foundational daily routine