Elite Physique The New Science of Building a Better Body

Rings L-Sit Pull-Up
This challenging exercise takes all the advantages of a rings pull-up and adds a few
more. Lifting the legs to the L-sit position strengthens the hip flexors and lower abdominal
region. The L-sit also requires greater activation of the lats and shoulder stabilizers
to maintain proper posture.
HOW TO DO IT
VERTICAL PULL
1. Place the rings shoulder-width apart. Grip the handles with your palms facing
each other and arms fully extended (see figure a). Keep your shoulders pulled
down, away from your ears. Perform a straight leg raise until both legs are parallel
to the ground.
2. Bend your elbows and pull up until your chin clears your knuckles (see figure b).
The legs remain parallel to the ground throughout the movement.
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGE
This variation increases muscle activation of the hip flexors and lower abdominal region.
COACHING CUE
If this version is too difficult, lift your legs to parallel and then lower at the top position
of the pull-up instead of holding them elevated throughout the set.
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