The L-Sit test
Testing is an objective way to measure progress and determine the effectiveness of a program. We’ll be testing the max duration you can hold your L-Sit in two conditions; elevated and on the floor.
Measuring your progress
I recommend taking a video of both tests to serve as a visual comparison at the end of the program. This is especially relevant for a multi-joint exercise like the L-Sit, where correct technique is a combination of shoulder, elbow and leg positioning. Here are a few tips when taking a video to compare results.
1. Wear the same clothes
2. Try and have the camera fixed at the same distance
3. Try and use the same location, and have the least amount of things in the shot
Technique checklist
- Legs fully extended
- Elbows fully extended
- No shoulder shrugging
Test 1: elevated L-Sit test
Beginner | Intermediate | Advanced |
0-5 secs | 5 – 20 secs | Over 20 secs |
Take up to five mins rest before performing the next set. You want to rest enough to perform the next set as long as possible.
Test 2: floor L-Sit
Beginner | Intermediate | Advanced |
0-5 secs | 5 – 20 secs | Over 20 secs |
If you can perform the floor L-Sit for over 15 secs, I recommend performing my Advanced L-Sit program (released Aug 15th).