Day 9 – L-Sits + Core Compression
Foundational Movement - L-Sit
The L-Sit is a static hold where you support your body on your hands while keeping your legs extended straight in front of you, forming an “L” shape.
It’s one of the most powerful core exercises in calisthenics — simple in appearance, but incredibly demanding on your abs, hip flexors, shoulders, triceps, and wrists.
The L-Sit is definitely a “core” move, that much is obvious, but as soon as you try it, you’ll feel how much more it works.
Holding yourself in position fires up nearly every major muscle group from your fingertips to your quadriceps.
The front-line workers are the abdominals, hip flexors, and your lats. Yes, your lats! The latissimus dorsi pull your arms down and back during a pull-up, and that same action is required here to push your hands down and depress your shoulders.
Without that, you’re not getting off the ground.
Key Insight - Core Compression
If you want to learn the L-sit, then look no further than Core Compression Lifts.
Core compression at its core (heh), is simply using your abdominal muscles to pull your lower body (hip flexors) towards your upper body (torso). You learn to engage the right muscles at the right time building deep, functional core strength that directly translates into your ability to hold an L-sit.
This strengthens the shoulders, forearms, and tendons, while teaching you to create tension through the entire arm and core — the same type of control needed for planche or straight-arm calisthenics work.
Longevity Tip - Core Conditioning
When you look at elite calisthenics athletes and gymnasts, they always have a highly developed core.
It’s not only aesthetically desirable, it’s key to performance.
The goal isn’t to burn out your abs — it’s to build stability that lasts.
As you continue down your calisthenics journey, you will begin to notice rock hard core development.
It’s pretty awesome!
Until tomorrow 👋
– Coach Chaz
Founder, THENICS LAB
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