Kelly Frankson DOT COM

Found a cool challenge on the performance menue site:

L-sit walks are nice combination of support work, static abdominal strength and dynamic movement. They are especially useful in group training situations, as the intensity of the movement can easily be tailored to a wide variety of athletic abilities within a particular group by simply adjusting the distance assigned to each athlete.

To get started, first decide on a distance which you THINK you would like to traverse. Be challenging, but fair. Remember, if you fall prior to reaching the designated mark, you must return to the beginning and start again. This tends to be a wonderful incentive to focus and get the job done. Now assume a standard L-sit position on the floor. The arms should be locked, with the chest high and the legs extended out in front of you. To travel forward, lean slightly to one side while swinging the other arm forward; all without allowing the legs to drop to the floor. Continue this stepping motion until the desired distance is covered. Do not bend the knees. Do not allow the glutes to touch the ground. Sliding the feet along the floor is also not acceptable.

I generally use this movement as a finisher at the end of my athletes’ conditioning. It is rather strange, but on the days that I use this exercise, I am not nearly as popular with my athletes as on other days . I require intermediate athletes to travel 20′ and advanced athletes to traverse 40′. Invariably, there are those athletes who are unable to complete their assignment. In that case, they will simply continue attempting to successfully negotiate the distance for a ten minute block of time. Excessive rest between attempts is frowned upon. Those who complete their assigned distance, may immediately move on.

A video clip of L-sit walks is available below.

http://www.youtube.com/watch?v=UXwNBdyEewg

The kid makes it look so easy!! but since most of us aren’t quite that advanced yet, I have posted some progessions I found bellow:

Obviously you must be able to do an L-sit in support for the L-sit walks and for these progressions (unless specified) I’ll assume you can.

First off work support L’s on floor or p-bars (if you can’t then use the same progression as in coach sommer’s hanging leg lift article) then move to rings (this will help extremely with L-walking and can be used even if your more advanced).

Next is dynamic support work, if you are training static support L’s (straight or tucked) and aren’t very proficient at them then start with penguin walks (walking along p-bars or something you can walk along in a regular support position). If your proficient at tuck L’s or are working on straight L’s you should work on penguin walks in tuck L. Eventually you should be able to perform in a straight leg L. These progressions are for people who are beginners (strength wise) who particularly want (to work) this conditioning skill .

Now some variations. The first is V-sit walking, same thing just in V rather than L, work V-sits on rings statics and movements (some [little] dipping motion and just moving the rings around a little, all within your limits) then take it to floor or p-bars, strive to keep your hips still as possible (not swinging into manna).

The next is manna walking (this is just an idea, I’ve never seen anyone do it or heard of anyone doing it, it would be for advanced athletes), I won’t go into how to work up to a manna here (mainly because I’m not that knowledgeable on it) with this it would/will not be possible to keep perfect form just make sure there’s minimal swinging motion (if wanting to try these and your unable to perform static manna’s but can do V’s swing into manna as best as possible and hold as best as possible).

The final two are weighted and/or object carrying L or V-sit walking, this can be done in any number of ways, some for actually weighing you down others for keeping your form or balance etc. firstly the very obvious ankle weights (can be any weight carried between your ankles) I won’t spend any time explaining this one. I like carrying medicine balls on top of my legs (they weigh you down and force you to keep steady) or it can be any type of ball (basketball, soccer, etc) these can be placed anywhere along your legs for diiferent challenges. One fun and challenging thing to carry is a cup of water (wise to do this one outside) this one will really stop swinging.