L Sit Lift Over. How-to, proper form and tips
Variant of the L Sit where legs shuffle from left to right and back, and pass over an object so that they must raise above the horizontal.
Video demonstration
(excerpt from 'L Sit Lift Overs'
by Marcus Filly)
How to and step by step instructions:
- Place hands on the parallettes, shoulders activated and pressed down.
- Extend your legs in a straight position for an L Sit, keeping them parallel to the ground.
- Raise the legs slightly, enough to pass over an obstacle placed in front of you for this purpose.
- Count one repetition each time you pass over the obstacle.
- Now bring the legs back to the other side, again with a small raise above the horizontal.
Hints & tips:
- You must master the L Sit to do this move.
- Keep your beck straight.
- When on each side, it is ok to lower the legs but keep them in a straight position.
Benefits:
- Strong core.
- Exercise is harder than the pure L Sit.
Counting & gamification:
- Count the number of repetitions.
- Set a goal for a given period, say a week.
Muscles worked and body parts involved:
Muscles: Full body
Primary muscles: Shoulder, Triceps, Obliques, Abs, Lats, Lowerback, Hip Flexor, Quads
Secondary muscles: Hamstring
