Core Compression Drills to Fix Your Ugly L-Sit

Рет қаралды 20,936

Күн бұрын

🆓 Try a Free Strength & Agility Workout:
💪 gmb.io/bodyweight-reboot/
Get stronger and move better with the Integral Strength program 👉 gmb.io/is/
0:00 - Meet my buddy Alex
0:13 - Here's exactly what you need
0:22 - Grab the cheatsheet at: gmb.io/get/l-sit/
0:30 Current state of Alex's L-Sit
1:19 - If you're new to the L-Sit check this out 👉 • L-Sit: Step-by-Step Pr...
1:30 - Today's exercises from Integral Strength
1:39 - Seated Leg Raises and Shoulder Bridge superset
5:23 - Hanging Knee Raises
8:05 - Let me know how I can help you!
🙏 Get notifications: kzfaq.info...
🧰 Favorite Equipment & Gear: gmb.io/faves/
🏠 Home Training Programs: gmb.io/programs/
🤝 Certified GMB Trainers: gmb.io/trainers/
📖 Ryan's Story: gmb.io/about/ryan-hurst/
📸 Ryan's Instagram: / ryhurst
If you just found us, welcome!
GMB is about getting you stronger and removing the physical restrictions that cause pain and injury. We started in 2010, and we've had over 100k clients use our programs, which is just mind-blowingly humbling for us.
Our backgrounds are in various martial arts, gymnastics, yoga, physical therapy, and education, so we focus on sharing detail-oriented tutorials and training in a safe, progressive way that develops your skills systematically over time.
***
Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

Пікірлер: 51

@kaseymerinohernandez3979 Жыл бұрын

I’m watching this while I’m at the gym !

@maxn6198 Жыл бұрын

I'm on the couch drinking a beer 😀

@gmbfit Жыл бұрын

Cheers

@tiredlookingforname Жыл бұрын

Great video! Exactly what I need!

@RedDeltaProject Жыл бұрын

So much valuable information in this video! Thank you so much Ryan!

@gmbfit Жыл бұрын

Thanks, Matt!

@adnanbosnian5051 Жыл бұрын

Good info, love it.

@BalancedMindBodySoul Жыл бұрын

Thanks again good sir for the tips and tricks!😊

@robweinberg9396 Жыл бұрын

great progressions

@luis7148 Жыл бұрын

Another great video. Your L-Sit Videos helped me get it pretty fast Excelent material. I need one fot he V-Sit now. New goal for 2023 🙂 And, now that I'm here... bring back the podcast!

@gmbfit Жыл бұрын

This compression is so important for the V-sit too. Everyone says "my hamstrings are too stiff," but 90% are also not strong enough in compression.

@fredazcarate4818 Жыл бұрын

Awesome!

@Kroref Жыл бұрын

Great help in learning, excellent video!

@gmbfit Жыл бұрын

Glad it was helpful!

@RB_0.77 Жыл бұрын

This is great! Thanks

@gmbfit Жыл бұрын

Glad you dig it :)

@neildaryani Жыл бұрын

Love your persona and dialect 🐐

@gmbfit Жыл бұрын

Thank you!

@VelhaGuardaTricolor Жыл бұрын

2:40 his face.... we all have been there!

@gmbfit Жыл бұрын

A tale as old as time

@Sr82. Жыл бұрын

Hi Bud i love the channel and ive learned a lot over the years so thanks . I know it's not related but I have been cramming the rings the past few weeks and I've developed what feels like a trapped nerve behind my rite shoulder blade about armpit height and its affecting my neck turning left do you know what's the best stretches or is there any movements to help get it free it's stopping me moving as I'd like to thanks

@wesleyangel777 Жыл бұрын

Great, concise, tutorial. Great work from the two of you. I have found the scapula retraction to be my weak link, so I have been greasing the groove with scapula pull-ups and rows. Is there anything else I should consider? Also, would making this into an isometric exercise by weighting the lower leg be helpful to develop strength?

@gmbfit Жыл бұрын

Adding weight before you are strong enough to do a V-sit seems like putting the cart before the horse. The scapular depression is the same thing you use at the start of a pull-up. But I wouldn't say you need anything more than the tucked sit position and some patience.

@wesleyangel777 Жыл бұрын

@GMB Fitness Thank you for taking the time to answer and I sincerely appreciate the advice.

@PaulCAmerica Жыл бұрын

you're a cool guy

@gmbfit Жыл бұрын

please convince my kids

@christianseelchess2789 Жыл бұрын

Great video! Tried L-Sit progressions before, but I get hip/lower back pain with other compression exercises, probably due to tight hips and weak glutes. Any hints? Is this single-leg version more hip/back friendly?

@gmbfit Жыл бұрын

The hint is to do what the video says. Honestly, that's it. 99.99% of L-sit problems are people getting ahead of themselves and not following the process. Building your strength systematically is back-friendly. Skipping the "easy" part is going to hurt you.

@AlecRoques Жыл бұрын

Great video! This will help me. Also, I have issues keeping my elbows locked out in the tuck l-sit (even when having a proper setup with shoulder rolled back and down and elbow pits forward). My solution is to decrease the hold time, but maybe you have some tips for that

@gmbfit Жыл бұрын

My solution is to spend a long time doing it more. You'll get stronger.

@AlecRoques Жыл бұрын

@@gmbfit that's the plan, thank you!

@Greg_Chock Жыл бұрын

Are those black bags punching bags at 5:38?

@kionaaaaaa44 Жыл бұрын

Yes

@SunWuKung_ Жыл бұрын

In the hanging knee raise, we’re you asking for a full scapular retraction before starting the exercise? If so, should it be held at constant tension throughout the set? Thanks!

@gmbfit Жыл бұрын

The scapular depression is part of the exercise; it's not before. Thinking "the exercise" is the other stuff is part of the problem. It's ALL the exercise. If you can hold good position, that's what matters. If you're weak, that'll mean constant tension. As you get stronger, you'l be able to do it with less tension. But the position is a very important part of the exercise. Don't fool yourself into thinking that faking the movement with poor positioning is going to make you strong.

@olenairl Жыл бұрын

I have bulging discs L4 S1 . What's your recommendations for exercises?

@gmbfit Жыл бұрын

I recommend working with a physical therapist.

@marcrobert7617 5 ай бұрын

For the hanging leg raise drills, I don't have full overhead mobility due to OA. Is it OK if my back is arched during the drill because of this? I have this arch even with a fully relaxed dead hang.

@gmbfit 5 ай бұрын

Do what you can! Just try to get the shoulder position locked down, and your back can just do what it does :)

@parnamukherjee2334 Жыл бұрын

I don’t have a place to hang. Can you pls provide a substitute exercise?

@gmbfit Жыл бұрын

There's thousands of things you can do that are not hanging. Our channel and website are full of them. Have fun :)

@petermarshall7882 Жыл бұрын

Think this will help my coffee grinder, just started breakdance and my straight leg always bends as it circles. Hugging the knees should help drill position zero also. When I L sit the triceps really feel the load, does this indicate any form fault?

@gmbfit Жыл бұрын

If your elbows are bent, the triceps have to support your weight, so that shouldn't be surprising :)

@petermarshall7882 Жыл бұрын

@@gmbfit Mmm I do have a lot of trouble straightening my arms and its something I'm trying to improve.

@rupabanerjee9724 Жыл бұрын

Hi...I have disc bulge and Herniation too..and now days upper back thoracic region also having too much problems pain like pinch nerve ..Fingers R sometimes sense less...please help please help ..post needful videos

@gmbfit Жыл бұрын

Videos won't help you. Get medical advice.

@tomhooker1992 3 ай бұрын

Hi Ryan. Love your content. When doing the L-Sit, are you thinking about hollowing or bracing? Or just do what feels natural?

@gmbfit 3 ай бұрын

Thinking of the setup in the order shown, then keeping that position while extending the legs to the degree possible without breaking the upper body position. If you're thinking about the core, you're probably doing it wrong. Make and keep position instead. It doesn't matter which muscles fire. It matters that the physics are correct.

@tomhooker1992 3 ай бұрын

Thanks so much for the reply!

@tiredlookingforname Жыл бұрын

Great video! Exactly what I need!

@gmbfit Жыл бұрын

Glad it hits the spot :)