Achieving the L-Sit: Progression 1 (tuck hold)

Once you’re able to confidently perform the raised seated front scale (with bum off the floor) then it’s time to move onto the first major progression - the tuck hold. Having taken beginners through the process, I’ve found that this is one of the hardest progressions to master.

The key to being able to hold a tuck hold is hand placement and shoulder/arm activation. Let me explain…

Whilst the most ‘natural’ position to lift the body is with the hands behind the hips (so you can lift your body higher off the ground and get a better angle from which to lift your legs), this position places too much weight on the legs so it’s virtually impossible to balance the body (because the shoulders/arms are positioned at an angle that minimises their ability to stabilise or hold the body).

So, if you want to master this step, here’s a few tips that might help:

  1. Hand positioning - position your hands by your hips

  2. Shoulder & arm activation - lock your arms, push your shoulders back and push down hard on the floor/handles at the start of the move

  3. Core - engage (i.e. squeeze) your stomach muscles as hard as you can

  4. Body positioning - once you’ve lifted your body off the ground, lean backwards or forwards slightly to find the point where you can balance

  5. HOLD! - Try and maintain the position - even if just for a second or two.

Here’s the video walk-through:

Nick Shadbolt