L-Sit Muscle-Up

Recommended external demonstration

Watch L-Sit Muscle-Up

L-sit muscle ups 10 reps

Technique

How to perform L-Sit Muscle-Up

1. Grip the bar overhand, hang with straight arms and bring your straight legs together into an L position in front of you.
2. Pull your body upward while keeping your knees straight and maintaining the compressed angle between your thighs and torso.
3. Bring your torso toward and over the bar as you turn your wrists and shoulders into the transition.
4. Keep the hip angle compressed through the turnover; your legs may change angle relative to the floor as your torso inclines.
5. Press through your hands until you reach controlled straight-arm support above the bar, without deliberately dropping your legs out of the compressed position.
6. Reverse the press and transition under control to return to the L-hang.
7. When finished, lower your legs and use a controlled exit from the bar.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Rectus Abdominis, Rectus Femoris.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.