Bodyweight Single Arm L Sit

Instructions for proper form

Start seated on the ground with your legs extended in front of you. Place your hands on the ground beside your hips, palms facing down. Lift your body off the ground by pressing through one hand while keeping the other arm extended alongside your body. Activate your core to lift your legs off the ground, maintaining a straight line from shoulders to toes. Ensure your shoulders are down and away from your ears, and keep your elbows slightly bent to avoid hyperextension. Hold the position, keeping your body stable.

Common mistakes to avoid

Avoid hunching your shoulders towards your ears, keeping tension in your neck. Do not allow your legs to sag towards the ground. Ensure that your core is engaged throughout the hold. Avoid locking your elbows, which can lead to strain.

Benefits

Specific benefits of the exercise

The Bodyweight Single Arm L Sit significantly enhances core strength, particularly targeting the rectus abdominis. It also improves shoulder stability, grip strength, and overall body control.

Expected results and timeframe

With regular practice, you can expect to see increased core strength and stability within 4-6 weeks. Over time, you’ll also notice improved shoulder strength and overall body coordination..

Who this exercise is best for

This exercise is best suited for advanced practitioners or athletes looking to challenge their core and upper body strength. It also benefits individuals seeking to improve their bodyweight control and gymnastics skills.

Scientific studies supporting its effectiveness

Studies in sports science have shown that isometric exercises like the L Sit engage multiple muscle groups and contribute to enhanced core stability and strength, which can translate into improved performance in various athletic activities.

Variations

Beginner modifications

For beginners, perform a supported L Sit using both hands to lift the body off the ground or practice a standard L Sit with feet on the ground to build core strength before progressing to the single arm version.

Advanced progressions

Advanced variations include adding a leg lift or elevating your feet on a platform while holding the L Sit to increase difficulty. You can also transition to a one-arm L Sit with added movement for increased challenge.

Integrations

Complementary exercises

Incorporate exercises like planks, hollow holds, and feet elevated leg raises to further develop core strength and stability.

Super set recommendations

Pair the Bodyweight Single Arm L Sit with exercises like push-ups or dips as part of a super set to work on upper body strength simultaneously.

Sample workout routines

Sample routine: 3 sets of Bodyweight Single Arm L Sit for 10-30 seconds followed by 10-15 push-ups, resting 60 seconds between sets.

Exercise combinations

Combine with pull-ups and handstand holds for a full-body strength workout, targeting both the upper body and core effectively.

Best time to do this exercise in your workout

Perform the Bodyweight Single Arm L Sit towards the end of your workout when you have built up enough strength and stability, or as part of a core-focused workout day.