Categorized as: TECHNIQUE

L-Sit Tutorial – Progressions, Preparation, and Programming

When it comes to fundamental bodyweight feats of strength, it’s hard to beat the L-Sit for overall strength and control.

Your shoulders and arms have to be capable of lifting you up, your stomach has to remain solid to keep your legs elevated, and your legs have to be flexible and strong enough to maintain a straight line. Weakness in even one area can make the L-Sit incredibly tough.

So the key is to find your particular weaknesses and turn them into strengths.

Because of the nature of the L-Sit, there are quite a few progressions within the move itself that can serve as stepping stones, which I’ll share in this article, but you can also benefit from analyzing the components of the L-Sit, and shoring up what’s holding you back. Read More…

WHY WE LOVE WALL BALLS

“The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super—potent metabolic conditioning tool with an enormous potential for increasing athletic performance.”

Gregg Glassman, CrossFit Journal

True, the wall ball does seem to be a bit of an animal. So how does one perform it properly? Glad you asked…

How to perform a ‘wall ball’

  • Grab your wall ball (at the respective weight for you) and approach the wall. When determining your wall ball position, the general rule of thumb is to hold the wall ball out in front of you at chest height with straight arms until the ball touches the wall. This is your starting to position, but you can adjust as necessary in order to efficiently perform the movement and hit the target every time.
  • Once you have your position, begin by holding the ball at chest height in a ‘goblet position’, with your hands placed on the side of the ball towards the bottom, much as you would for a kettlebell goblet squat.
  • Next comes the squat portion of the movement. While keeping your shoulders back, chest high and feet shoulder-width apart, descend into a full squat with the aim of achieving the same depth as you would in a barbell squat (you should actually be able to get lower more consistently as there is far less resistance).
  • Immediately upon reaching your full squat, drive through your heels and stand up explosively, using that energy to drive the medicine ball upwards (much like in the thruster), striking the target on the wall.
  • Absorb the ball as it rebounds off of the wall with your hands ready in the “goblet position” and immediately squat down to repeat the previous steps. Read More…

Saddle Yoga Pose

Benefits:

  • A deep opening in the sacral-lumbar arch
  • Also stretches hips flexors and quadriceps
  • Excellent for athletes and people who do a lot of standing or walking [1]
  • Stimulates the thyroid if the neck is dropped back
  • If the foot is, or the feet are, beside the hips, this becomes a good internal rotation of the hip.

Contra-indications:

  • If you have a bad back or tight sacroiliac (SI) joints
  • Knees can be tested too much here
  • Ankles can protest
  • Any sharp or burning pain here, you must come out!

Getting Into the Pose:

  • There are several options for coming into this pose. Start with simply sitting on the heels and notice how this feels. If there’s pain in the knees, skip this one. If your ankles are complaining, try a blanket under them or skip the pose. Lean back on your hands, creating a little arch to the lower back. Check in with how this feels. This may be it for you today! If you can go further, come down onto your elbows.
Alternatives & Options:

  • If this is too deep for the lower back, do the Sphinx pose.
  • You can also straighten one leg for Half Saddle. You can bend the straight leg and place the foot on the floor (note pictures). A deep variation is to hug the top knee toward the chest. That can get quite juicy. Read More…
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