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How to Do a Hanging L-Sit Hold

This Ab Exercise I Do in CrossFit and My Adult Gymnastics Class Lights My Core on Fire

In CrossFit workouts, there's an insanely challenging gymnastics move called toes to bar that I can't seem to master (even though it's been over three years!). I recently signed up for an adult gymnastics class to improve my skills and was excited the coach had us work on these hanging L-sit holds (also called, more simply, hanging L-holds). It's not only a great exercise to strengthen the core for parallel bar work, but I know it'll also help get me closer to conquering the mighty toes to bar.

Hanging L-Sit Hold

  • Jump up to a bar (or step on to a box if you need help reaching), and hang from the bar with both palms facing away from you.
  • Use your abdominal muscles to raise both feet as high as you can, keeping your legs straight. Aim for parallel or higher, if you can.
  • Hold this position for as long as you can, working up to 20 to 30 seconds.
  • This counts as one rep.
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