Why Everyone Should L-Sit - For Abs and Performance (Plus Variations)

Рет қаралды 153,371

Күн бұрын

My eBook and Training Program: www.thebioneer.com/product/su...
Grant's Channel: / grantstevensma
Full post: www.thebioneer.com/l-sit-bene...
This video explores the benefit of the L-Sit and its variations. The L-Sit is a simple exercise on paper, as you're actually just sitting down with your legs slightly raised. However, there's a lot more depth to it!
L-Sits are not only a fantastic isometric exercise for the core - meaning you're holding a pose rather than working through a range of motion - they also require "compression strength." This is your ability to fold your body in half, which requires a combination of core strength and flexibility in the hip extensors. The result is better movement and performance across the board.
What's more, the L-Sit trains straight arm strength, it has lots of easier and harder variations...
In this video I discuss how to l-sit, the benefits, l-sit to handstand, v-sit, and much more. And I'm joined by Grant Stevens who helped with filming AND demoed some of the more advanced movements.
The website: www.thebioneer.com
Facebook: / thebioneer
Patreon: / thebioneer
Instagram: / thebioneer
Twitter: / thebioneer

Пікірлер: 376

@BreakNAllRecordsBARtv 2 жыл бұрын

He the Bioneer is not a gymnast, not on steriods and not an athlete by his own admission. Who would do an L-sit on a pole across a 200 ft hill? The Bioneer never ceases to impress! Cheers! To the core Adam!

@williamnunn8847 2 жыл бұрын

He is a beast alright. I love the set of L sit to bent arm handstand on the parallete, super advanced stuff.

@buldonzwenkinz7973 2 жыл бұрын

Upvote this to the stratosphere so the Bioneer knows this is what we all think.

@DanielSt444 2 жыл бұрын

Not that I care but I thought a long time ago he said he was trying some PEDs?

@comosediceesoo681 2 жыл бұрын

I found a tank in the park and did an L sit in the Cannon I guess you would call it that I'm not a tank guru and if you're wondering tanks are pretty common where I live just in my area we have 2 they don't work obviously.

@roryc7461 2 жыл бұрын

To the core 🍻

@triston5540 2 жыл бұрын

Why do I feel like this channel is both huge and also sorta undiscovered still?😂

@lewdkingdomdoujinshi8801 2 жыл бұрын

He has almost half a million subs though

@tomaras9790 2 жыл бұрын

Not for everyone. Only true knolagbele.

@cheetoyeeto1232 2 жыл бұрын

@@lewdkingdomdoujinshi8801 despite the subs the algo does not push his vids which is why the view numbers seem surprising to us. everything he puts out is solid gold and should have atleast 150-200k views given how many subs he has.

@justalurkr 2 жыл бұрын

Because he's conveying large amounts of good information with limited "calls for action" or "shout out to this video's sponsor." Essential content with no commercials.

@Aggnog 2 жыл бұрын

It only appeals to more advanced and sophisticated viewers. Also on the whole videos that only talk about different exercises aren't very useful to most people, because they won't know how to integrate them into a routine. The only routine content on this channel is in the book which isn't on youtube to begin with.

@GY9944 2 жыл бұрын

0:08 : “I’m not quite there yet” 1:10: *is literally there* That’s rapid progress if I ever seen one...

@abigwhale1043 2 жыл бұрын

He needs to do a video on how he did that...

@TheSackSwordsman 2 жыл бұрын

Typically (for me at least) you're able to do a movement sooner than you predict if you stick to training, but it requires your max strength. By the looks of the video, he already pushed it to 2 but by the end of it he was shaking lol

@charlessmith6625 2 жыл бұрын

He was talking about people being able to do v-sits into handstands and how he’s not there yet so he will do an L-sit instead 🤷‍♂️

@kontousuniente4952 2 жыл бұрын

He did that but he didn't had full control and shakes a bit. Which is much more impressive approach than "i almost killed myself while trying but i kinda did that once so i can" that most people have

@justalurkr 2 жыл бұрын

9:42 has Grant making our guy feel inadequate for no good reason

@christopheweinbach4065 2 жыл бұрын

its actually insane to see how huge his core is. this is what real athleticism results in, just a huge thicc core that looks like a barrel

@dikbashli 2 жыл бұрын

A compliment which sounds like an insult lol

@motomasterx5824 2 жыл бұрын

I always find it funny that a narrow waist is considered more aesthetic and in shows the jacked super strong guys generally have huge arms, legs, chest and upper backs but an imaciated “but diced” core. Talk about firing a cannon from a canoe

@corpsefoot758 2 жыл бұрын

@@motomasterx5824 What a great analogy lmao

@sportsfan3251 2 жыл бұрын

@@motomasterx5824 what if u do stomach vacuums for ur core? Could that be a reason, although I agree his core strength is massive

@duumek201 2 жыл бұрын

Exactly. I started to do more compound movements with martial arts and instead of looking like men's physique I'm starting to look like a fridge. I like it tho and feeling strong AF

@chrisgrubbs4911 2 жыл бұрын

You're like the Mr. Rogers of fitness. Since I began watching your videos, I've gained in strength, endurance and agility while avoiding the injuries I used to put myself through. Keep up the amazing work.

@Super_BeastGirl 2 жыл бұрын

"Fuck Grant" hahahah that got me!! Keep up the good work man I love your stuff

@FitLabb 2 жыл бұрын

Love how you broke everything down so well w/ the how, why, & progressions fully explained. Keep showing everyone that fitness doesn’t necessarily have to require a fancy gym membership, & how there’s so many ways anyone can use their own body and/or their environment to exercise. Your approach is especially useful in these times when not everyone has access to gyms, & gives even less excuses for people to make for why they’re not doing some form of regular exercise. 💪👍

@gabrielhughes8221 2 жыл бұрын

The L-Sit and hand stand is what we gymnas do on a daily basis. It's a part of doing gymnastic exercises & training. But omg I honestly don't like L-sit. It's not my favorite but I give people credit's for doing it .😃

@Rufio1975 2 жыл бұрын

What don't you like about it?

@gabrielhughes8221 2 жыл бұрын

@@Rufio1975 like I'd said it's not my favorite to do.

@Rufio1975 2 жыл бұрын

@@gabrielhughes8221 Simple question. Didn't know it was so personal. Like mucho take it easy man

@gabrielhughes8221 2 жыл бұрын

@@Rufio1975 lol I'm good, I didn't know what else to say, I could have said the L-sit, just take forever to get done haha. But it's like any other exercise, that people get tire of this or that part, But we do what it's needed & necessary to do. 😀

@bruceleeharveyoswald5104 2 жыл бұрын

Ironically the biggest W of my calisthenics journey thusfar

@MrYport 2 жыл бұрын

5:57 it's these shots that always get me. my dude's a cylinder of muscle

@nintendo009cyborg 2 жыл бұрын

I would do this, but After your functional training book workouts my arms feel like uncooked noodles... KEEP ON ROCKING DUDE!LOVE YOUR BOOKS!

@phrogtesem9410 2 жыл бұрын

Those videos get better and better, Adam! Keep going!

@bogili002 2 жыл бұрын

So happy that this channel is growing, you deserve it!

@machimasuokudasai8261 2 жыл бұрын

Another awesome new exercise in the repertoire. Thanks, love your work..

@ruseldcruze 2 жыл бұрын

Your presentation of the video is top notch. Great shots!

@DT-lw6tg 2 жыл бұрын

Always great videos, but added bonus that this one was shot so dynamically. Great team!!!!

@kushagrasharma5402 2 жыл бұрын

Its so great to see Grant..... follow Grant on his channel as well. Its really great

@shadow6pt533 2 жыл бұрын

Thank you for all your awesome videos. I have both your books. Great stuff.

@MichaelKraeuter 2 жыл бұрын

Thank you for the vid! Yes, working on my L-sits as part of my Yoga practice. It is a process working on that compression and strengthen and lengthen. Little by little getting there!

@Chowdahhh 2 жыл бұрын

I really need to catch up on some of your videos, they're so good and your general views about fitness are right up my alley. I've gotten a bit out of shape throughout Covid but I'm gonna try to add some L-sit progression as I start doing core workouts again

@jungp5749 2 жыл бұрын

Your timing is insane! I just learned about this exercise 2 days ago

@daveparker2090 2 жыл бұрын

I've been practicing the L-Sit to handstand transition, found a technique where you have parallettes setup so you have a wall behind you. So you L-Sit swing back through and land your feet on the wall in a tucked handstand position, from there you can walk your feet up the wall into a full hand stand or come back down and just practice the transition. Great video

@SoreTv 2 жыл бұрын

That sounds like a great technique, I’m gonna try it

@DD-fr5lt 2 жыл бұрын

I'm gonna try this

@dennisstewart2611 2 жыл бұрын

This is the earliest I've ever commented, I love your range of information, and range of motion. Keep up the good work!👍

@MaingainingIsAPsyOp 2 жыл бұрын

Always love your videos Adam!

@jacobbeckwith7920 2 жыл бұрын

The visuals on this video are phenomenal. The other videos look great too but if you can keep this level of production I think the channel will grow exponentially. You are one of the best fitness channels going in my opinion. An absolute goldmine of knowledge.

@marcopicerni1304 2 жыл бұрын

Great video! I'm halfway through Superfunctional Training, and I love it! This is one of the best fitness channels on youtube

@Eudaimonia88 2 жыл бұрын

Awesome channel. Fantastic uploads. Every. Single. Time.

@gabrielmoreno3027 2 жыл бұрын

Hey dude. Just here to send the biggest thank you ever. Your content, your wisdom in training, is what made me able to compete in Sweden's championship junior (powerlifting, yes i know this isn't the focus of the channel). I am gonna compete this november, and your functional training is what has kept me strong and making training fun.

@CONTainsAzand09 2 жыл бұрын

The bioneer is the man! BTW I just purchased his book today. His KZfaq channel has given me alot of valuable insight on the types of work outs to incorporate that I couldn't resist any longer. Very happy to support the channel and excited to read this book. 😀

@endo9913 11 ай бұрын

Excellent video. Many thanks. Hopefully some training tips here will help me get there.

@edwardhodgson3994 2 жыл бұрын

Thanks for this, will give it a go. I’m currently working through Super Functional Pump routine and making great progress.

@johnwebster5478 2 жыл бұрын

The canal boat is just beautiful, it lifts the video to a whole new level.

@Oli_Thompson 2 жыл бұрын

Awesome video! Gave it a go and I was getting nowhere so I have a lot to work on which is exciting!

@Akeel_ 2 жыл бұрын

You’ve earned a subscriber, quality content 👏👏👏👏

@4000angels 2 жыл бұрын

Awesome video. Thank you.

@DaddyDeGrand 2 жыл бұрын

I would love to see you do a video about things you tried out for a while but found to not give you any noteworthy result.

@basilneugoleus4144 2 жыл бұрын

I love the L-Sit to Planche Variations a lot and just recently started with doing them on the Rings, which is a incredibly fun and way harder exercise.

@allvaks275 2 жыл бұрын

bioneer is the batman of our day aesthetically. the willingness to put your body threw these variations!! inspiring. grant is definitely nightwing

@tazeking8033 2 жыл бұрын

The production quality has definitely shot up on this video with Grant's help. Really cool to see you guys helping each other out! :)

@braikka 2 жыл бұрын

Thanks for this. I've been out out the gym for a while now due to injuries. Now getting back into it & I'd forgotten about this.

@kertkiil8967 2 жыл бұрын

Amazing content Adam

@darrylportra4340 2 жыл бұрын

Great Content,Sir

@65impact 2 жыл бұрын

You're kinda getting that Henry Cavill physique from Man of steel lol. Keep up the good work bro! Love watching your videos before I train.

@jaivir7758 2 жыл бұрын

Hi Bioneer, Amazing Video as always with precise content and elaborate description. I would be very grateful f you could make a Video on fixing Scapular Winging. Thanks :)

@ryanbrue6386 2 жыл бұрын

Thanks for making the video, I look forward to making that part of my “exercise program”. I will also be checking out Grants channel. I’m 41 and my hobby is self preservation

@allthestroke88 2 жыл бұрын

The Elephant Walk has been a phenomenal addition to my recovery post workout. And I do it first thing in the morning as well.

@rohithrajeev6502 2 жыл бұрын

Love this channel 😀😀

@maxzhao8331 2 жыл бұрын

great video!

@Wolfflybynature 2 жыл бұрын

The L sit has helped my core and straight arm strength and over all stabilization...its a great opener into other strength moves such as press handstand and planche

@anaosuna1926 2 жыл бұрын

Great video!

@balintmiklosy9138 2 жыл бұрын

Big fan of your content! I'll definitely experiment with some L-sits again thanks to this vid. Most definitely gonna implement the elephant walk as well to my stretching routine. The more I moved away recently from bodybuilding stuff to other methods of more functional training (many inspired by you), the better my performance became on the bjj mats (surprise surprise), I feel your channel is a gold mine for bjj practicioners. And on top of that I even gained muscle mass and definition. Maybe I just trained harder lately haha

@benhopwood4442 2 жыл бұрын

Some beautiful camera work and editing in this one

@utopiaecohotel8028 2 жыл бұрын

Absolutely amazing thanks so so so much for all your tips I just love your videos really thanks you so much

@rithiktaukoorchand8235 2 жыл бұрын

Will definitely try this thanks

@remhauck1577 2 жыл бұрын

L sits are something I've wanted to be able to do for a long time. This has inspired me to double down and my training and make it happen. I've been doing more pike pulses lately and that's helped a lot, I've actually managed to get into the L for a brief time.

@lordoffaiyum9727 10 ай бұрын

Great exeecise. I am 6ft2 over 200 pounds and use it regulary. Buy the poles and train them.

@EnergyFlux2012 7 ай бұрын

Love your videos.

@matthewedwards1089 2 жыл бұрын

Great video. Please ensure you keep showing the easier options as well. That helps the likes of me to enjoy some gains and progress

@williamnunn8847 2 жыл бұрын

Love the pike pulse. Will be good for focusing on my weak links

@stefandomagalski3722 2 жыл бұрын

Yesterday I achieved my first L sit pull-ups. Thanks for the information and inspiration!!!

@vaughnjoe219 2 жыл бұрын

Amazing stuff

@csn2887 2 жыл бұрын

Might as well comment for the algorithm. Thanks as always Adam. I can v-sit quite well and feel like it's worth saying that while you touch on it, I feel no one fully appreciates the mobility gains this brings when you train for it properly. If you structure the workout to go straight from the the seated leg raises into a forward fold pike (use a band or something if you cant reach at the start) you'll be folding flat before you know it. Also train smart with this and you can get great result just working on it for 20 mins 2-3 days a week.

@OleSmokey 2 жыл бұрын

Stay at it your lifestyle helped me save my own life. Crawled threw woods massive body injuries and half dead and alone. I made it cause of

@vronz3635 2 жыл бұрын

Nice video m8 You seriously are a good ass KZfaqr and I’m surprised you don’t have way more subscribers.

@jacktribble5253 2 жыл бұрын

As soon as I finished watching this, I finally found a use for those yoga blocks I got for Christmas.

@hashiramasenju5001 2 жыл бұрын

9:39 had me absolutely rolling on the floor. Where is this comedy comming from on this serious channel? And can we keep it?

@mehmetguner9507 2 жыл бұрын

Are you gonna make an another bodyweight training? Love the content btw🙌❤

@danielrodgers6939 2 жыл бұрын

Well done as usual...we gotta get Grant in some Vivos bro!!!!

@pauljackson171 2 жыл бұрын

This gives me hope

@Lukegear 2 жыл бұрын

One of my favorite isometrics!

@shaolinwizard1805 2 жыл бұрын

Thank you!

@go2nrg 2 жыл бұрын

Came over from Greg Doucette's video. Excited to follow and see more of your content!

@boatoflol 2 жыл бұрын

Guys please do a short Martial Arts choreographed fight, the running at each other scene at 10:58 got my hyped up incredibly already. Looked incredible!

@vicmusic5640 2 жыл бұрын

I really appreciate your videos. How in depth they are and how unique they are by noticing that some variations don’t work for some people, but I have one question… how are you so close to such a beautiful river and not stopping to cast a line? Keep up the wonderful work.

@vicarious7858 2 жыл бұрын

I can feel the autumn in this video!

@cdrtej 2 жыл бұрын

Working on the L sit, hip quad and core benefits are great

@Tr1s 2 жыл бұрын

Yeah it's great it was my gateway to calisthenics and helped me build up to all sorts of exsersizes

@danhope77 2 жыл бұрын

It's nice that where you live it's Always summer. And it's very quiet too.

@paultaylor107 2 жыл бұрын

Awsome video Adam. Any thoughts on the Turkish get up

@vikingninja5033 2 жыл бұрын

9:47 😂😂 Great video again 👌💪 Coincidentally i started to do train the L-sit a week ago, still a long way to perfect it tough

@imambruonyibnhowmasalstryn2659 2 жыл бұрын

The video quality is super cool I love this style of video And great content Can u do video for back bodyweight workout without any equipment Is it possible to work our back without any equipment

@OleSmokey 2 жыл бұрын

I always challenged myself keep it up

@TheSackSwordsman 2 жыл бұрын

Straight up!

@ringsfitness5340 2 жыл бұрын

I'm also "not there yet" but i am basically always doing some form of L-sit in my calisthenics workouts. My favourite is the L-sit on the rings.

@fergomez9967 2 жыл бұрын

L-sit on the rings is next level shit🔥

@ringsfitness5340 2 жыл бұрын

@@fergomez9967 Yeah thats kinda the end of the L-sit spectrum. My longterm goal is an L-sit iron cross, but first i have to be strong enough for the cross :D

@abigwhale1043 2 жыл бұрын

I miss my pullup bar :( I used to practice L-sit on there (Couldn't and still can't do it - properly - ...YET. Nearly had one before, though.)

@ringsfitness5340 2 жыл бұрын

@@abigwhale1043 Just keep practicing on the ground till you get another pullup bar

@abigwhale1043 2 жыл бұрын

@@ringsfitness5340 Yup. It's a lot harder on the ground than hanging, though. But at least it'll be easy by the time I've got my bar back (Currently can't really hold it for long before going into tuck-sit -- which I like to call "O-sit" lol)

@camgoodkicks 2 жыл бұрын

L sit is my favorite core movement, tied with dragon flags!!! I like to use an L Sit “Wheel” to help with my BBoy positions too. 10 seconds in straddle l sit, then reposition and hold standard l sit for 10 seconds, and finally reposition to a flare/v sir position for 10 seconds!

@oaschbeidl 2 жыл бұрын

I love the fact that you're always rocking barefoot shoes in your videos! I personally completely switched to them about 7 years now and my feet just keep getting healthier and healthier!

@benbeecher5339 Ай бұрын

I’ve been practicing knee ups on the chin up bar. I can hold an L-sit for about a second. I’m just going to keep trying, and doing the things you suggested in the video. Thanks for the ideas.

@shadesof96 2 жыл бұрын

I can hold a v sit for 30sec, took me many years to get there still refining my form. After i added in a 2nd leg day, the stepness of my v improved a lot. Great video one thing i think you missed spread your fingers when attempting to do a l sit of the ground this makes it easier and was the tip that allowed me to unlock the l sit before i was attempting it with closed fingers and couldnt do it.

@edlarson5566 2 жыл бұрын

Ik grant got hands. He movin like water frl 💯

@josemucarselsacoto5122 2 жыл бұрын

Go Adam! Go Grant! Go Bioneers!

@dunamis3223 2 жыл бұрын

Can you make a video explaining the benefits of balance? I think it's an underrated goal people miss and would love to hear your take on it

@PantherKen 2 жыл бұрын

Bioneer: I'm not there yet... * as he proceeds to show he is SO VERY THERE already ...* You, sir, continue to motivate and impress via the manner of leading by example. You do not describe or discuss anything that you, yourself, do not demonstrate by personally executing the maneuver whilst explaining in detailed fashion from a variety of perspectives (at the very least physiological as well as scientific supporting benefits). Long time viewer (maybe someday I will eventually get thru all your "How to Train Like Batman" vidoes), first time to comment (I believe). Carry on and God bless. p.s. Watching the Bioneer: worth the time taken. Hearing the Bioneer bleep out a swear at Grant effortlessly doing an 'V' sit: Priceless

@bhaskarborgohaincontent9834 2 жыл бұрын

Do this kind of video for each and every exercise

@a8lg6p 2 жыл бұрын

Great stuff as always! In Gymnastic Bodies, it's just a progression step on the path toward manna. I'm up to 4x48s on 1/2 L-sit (like the tuck position at 6:48). Pike pulse (7:52) is exactly what they tell you to do between sets.

@ransuru Жыл бұрын

I am on that path too. One minute in the L sit at the moment

@markymarkeaton 2 жыл бұрын

This is such a great channel for comprehensive health and fitness. Love the calisthenics based exercises that not many other fitness channels talk about

@stephanievulcheva8125 2 жыл бұрын

I have been doing something like this trough all my childhood, but the legs in a knot ( starting from the yoga Lotus position), very entertaining :)

@thefirmamentalist9922 2 жыл бұрын

I should start doing knee tucks and L-sits every time I’m using a pull-up bar or parallettes! No more slacking! You’re the reason I won’t be slacking on farmers walks and back bridges too!

@allanlowe3430 2 жыл бұрын

Here's one for the Algorithm! Well done!

@robertoconnor7877 2 жыл бұрын

absolute unit

@VisUnchained 2 жыл бұрын

I’ve been working on this in the past two weeks. I spend more time on hanging Ls and Vs but do them both working towards mastery.

@theoutdoorpt7267 2 жыл бұрын

Great video Adam as always! This is something I struggle with not sure whether it's a mobility issue or I'm not strong enough in the core. Is it just a case of daily practice? I end up getting downbeat and give up due to lack of progress!