Building core strength takes more than just throwing in some sloppy crunches at the end of your workout. And while nobody wants to spend more than a few minutes training their core, we know that direct ab work is vital for massive barbell numbers.
Luckily, there's one exercise that can replace your boring ab routine, and it'll only take you around 15 seconds. It's the L-sit.
The L-sit requires strong shoulders, massive tricep activation, and unreal stability through your core, which will help you to prevent crumpling in your next squat PR attempt. It requires an insane amount of activation throughout your body. Just 10 seconds feels like an eternity.
Most lifters need this exercise, but can't perform it properly. Here's a simple progression that will take your core strength to new heights:
- Once you can hold one of the regressions (the easier variations) for 15 seconds, you're ready to move to the next one.
- Cues: Push your hands through the floor, flex your triceps, tuck your shoulder blades down, and actively fight to keep your legs straight.
- When practicing the regressions, use dumbbells instead of dip bars. It forces more stability and encourages you to hold your hips above your wrists.
- Those with shorter arms will have a harder time, but with a little extra practice it won't be too big of an issue.
How to Program L-sits
- Do them towards the end of your workout after all the big strength work is done. This is best done for 2-5 sets for 5-15 seconds.
- Do them as the last exercise of your workout for 2 brutal sets until failure.
You can even do a couple of quick sets on rest days to practice the recruitment pattern. Give it a try, get stronger, and you'll notice that your barbell lifts will get easier.