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L-sit pull-up
A pull-up with the legs held horizontal through the whole movement. Rules out swinging and builds the core tension under the bar needed for the front lever and muscle-up.
- Level
- Advanced
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- 1-1-2-0 (down, pause, up, pause)
latsbicepscorehip flexors
Technique
- Hang, lift straight legs to horizontal and keep them there for the whole set.
- Drive the elbows down and back, trunk slightly leaned.
- Lower slowly, the legs do not drop.
Common mistakes
- Legs dropping mid-set: shorten the set.
- Bent knees: start tucked, but keep the thighs horizontal.
The 3D model is in Pro
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- Working muscles highlighted on the model in every phase
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