Gymnastics Skill Beginners MUST LEARN

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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!

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[higherresolution]

I just bought two pairs of parallettes, one low & one higher off the floor. Your video could not have been published at a better time. What a fantastic job of breaking down the graded progressions in order to be fully successful with the L-sit. Much gratitude to you.

[JaguarPaw]

Hey Adam, been working on my muscle up since mid January and I finally go some this month, thanks for the tips and now will start working on L Sits 💪🏽💪🏽

[МиленМаринов-щы]

Thanks Adam for the amazing video! ❤😎👍👏🙏

[miaccount]

Adam pls some video for intermediates and advance people too

[markustejadamamani]

Hi Adam I know I need to do one set of every prehab exircise but now i need to ask you how many reps of every set i need to do? Is it between 12-15 reps or other?

[BeatLuginbuehl]

Hi guys, I've been training with Adam's app (Gymnastics Method) for 2 months and I highly recommend it. I have previously watched various videos from YT (Dominic Sky, Daniel Vadnall ((Fitness FAQ's)), Tom Merrick, Calisthenics Movement etc.) All are great, with the app from Adam I find everything together. And for me very, very good progressions. And no, I don't get any money from Gymnastics Method... whereas, hey Adam, let something grow over 😁

[janoscsoban]

I have been training for the last three weeks everyday. I have been doing push/pull/leg days but with no rest days. Does that have an effect on muscle growth?

[hungnguyenduy]

i hope you will make a video about planche.I've been training the planche for almost 2 year but I still cant hold the straddle planche :((

[jerrymaushard]

What brand parrellets do you use or recommend?

[kirillgerasimov-hfxk]

I wanted to know what brand this parallettes?

[Oscarcoasterrocks]

I can do calisthenics to quite a high level, would that be considered gymnastics?

[dailydose]

gymnastics and calisthenics are brothers🤝🫀

[zefsagala]

how many times should i be doing l sits in a week?

[polepino]

I've been stuck at tuck l sit (2nd progression) at 30 seconds for months, i only train position two times a week. I do work core in other ways and other exercises other days. Everytime I try to extend one leg (3rd progression) I start to fall forward. Anyone have any tips to build more strength to hold? I'm trying to lean back during the tuck which I'm able to do relatively well, by 30 seconds im tuckered.

[dreamcatcher]

What if my legs aren't straight when I extend them? What do I need to do to be able to extend my legs straight?