Gymnastics Skill Beginners MUST LEARN

Sports
Published on Apr 25, 2024
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The L-sit is a basic static gymnastics skill that places a complex load on the entire body. It helps to train your nervous system for the more advanced moves and can be learned relatively quickly. You can experience its useful transfer effects later, so it's recommended to learn it before any celebrity exercise.

It develops scapula stability, shoulder and core strength, which are the most important areas not only in gymnastics in general but specifically in static skills as well. You can perform this exercise on parallettes, parallel bars, or even on two chairs, on the floor or rings. Performing on parallettes or chairs is generally more beginner-friendly, as it allows more space for the legs.

With this exercise, you will first experience what it's like to hold your entire body with straight arms and contract several muscle groups at once. You have to contract your muscles in a certain position, there is no change in muscle length during the exercise, you just need to maintain the tension at a certain point continuously.

This will be a significant strain on your nervous system at first, that’s why I mentioned that it’s worth following a reasonable order with the static exercises and work with progressions which I will show you the best techniques for just in a bit.

However, before you dive into the L-sit, as with every exercise in support, it's important to prepare your wrists, elbows, scauplas, and shoulders. I've made separate videos about these, and you can also find content about many other important joint preparations on the channel.

Basic posterior chain mobility is also necessary for the L-sit. Most people struggle with stiffness in the calves or hamstrings.

You can use several exercises and methods to develop posterior chain mobility, I’ve already made videos about this before, you can find the links in the description.

So, if you have basic mobility, your joints are prepared, especially your scapulas with depressions in support, and your core, hip flexors, and quads with seated leg raises, then you basically have everything for a perfect L-sit. The challenge is to connect and activate areas I mentioned at the same time.

Let's see how to build it up!

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start

Download the app, become a member and get full access:

Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod

App Store: https://apps.apple.com/us/app/gymnastics-method/id1661126178