After getting confident in your basic rings support hold (i.e. Your hands stop shaking! 😂), you can start playing around with exercises that build on the support hold.
One such exercise is the L-Sit. It is an amazing exercise for building on your shoulder stability while engaging and developing phenomenal strength in your core flexion muscles.
- Maintain the Rings Support Hold in a tight Hollow Body Position:
- Rounded shoulders
- Palms rotated about 45 degrees outwards
- Posterior pelvic tilt – squeeze your butt muscles
- Point your feet so your thigh muscles are engaged to keep your legs straight
- Keep both feet together and slowly lift both legs up in a controlled manner, as high as you can go
Holding the L-Sit for time is more demanding than doing it for repetitions so start with reps!
- Start with feet on the ground
- If you can’t lift till horizontal, its okay. Just lift as high as you can and repeat for repetitions
- If straight legs are too tough, you can always start with bent knees!
- If the rings are too unstable yet, I recommend mastering the Support Hold first. You can also try using parallel bars or similar implements.
- 5 x 60 seconds hold without breaking form!
- 5 x 5 repetitions
Since I train this only once a week these days, I always begin an exercise by testing myself with how many I can do first (e.g. Max rep test). Then reduce that count by 2-3 reps and do 2-3 more sets of L-Sit reps for training.
E.g. Test = 7 reps, Set = 2 x 4 reps
I find this helps me ensure i don’t get overzealous and injure myself or over-train.
You can try this program, increasing whenever a set feels too easy:
- 3 x 12 sec or 3 x 1 rep
- 5 x 12 sec or 5 x 1 rep
- 3 x 24 sec or 3 x 2 rep
- 4 x 24 sec or 4 x 2 rep
- 4 x 36 sec or 4 x 3 rep
- 5 x 36 sec or 5 x 3 rep
- 4 x 48 sec or 4 x 4 rep
- 4 x 60 sec or 5 x 4 rep
- 5 x 60 sec or 5 x 5 rep
- Add a dynamic element into your holds by swinging yourself before mounting and assuming the L-Sit hold. This makes it tougher to maintain strict form as you swing front and back
- Try to lift higher than horizontal into a V-Sit!
- Try increasing the angle of your arms relative to your torso, forming a Wide L-Sit!