L-Sit Pull-Up

An advanced pull-up variation where the legs are extended parallel to the ground throughout the movement, forming an L-shape. This combines pulling strength with core stability demands.

Instructions

1. Hang from a pull-up bar with a grip slightly wider than shoulder width
2. Raise your legs to parallel with the ground, forming an L-shape
3. Maintain this L-position throughout the movement
4. Pull yourself upward, driving your elbows down and back
5. Continue until your chest approaches the bar or chin passes the bar
6. Lower yourself back to the starting position with control
7. Maintain the L-position during both the concentric and eccentric phases
8. Complete desired reps

Tips

• This is an extremely advanced movement; master standard pull-ups first
• Maintain core tension to prevent leg drop during the movement
• Keep your legs absolutely parallel to the ground
• Use a pull-up bar sturdy enough to handle the increased leverage demands
• Lower reps with perfect form beats higher reps with compromised technique
• Build hip flexor endurance with L-sit holds first
• This combines lat strength with exceptional core stability