L-sit swing (dip bars) (hold)

Coreintermediatetimeddip bars

An intermediate step toward the L-sit on parallel bars (dip bars). From a straight-arm support, the legs swing back and forth and the forward swing carries straight legs up level with the hips into an L, held for 3-5 seconds before lowering with control. The swing gives momentum to reach the L that the full L-sit holds from a dead stop.

How to do it

1. Grip the parallel bars and press up to straight arms, shoulders pushed down away from the ears, body vertical.
2. Swing the legs gently back and then forward, keeping the arms locked and the shoulders still; one or two swings.
3. On the forward swing lift the straight legs to hip height, toes pointed, and stop there in an L: hold 3-5 seconds, chest up, arms straight.
4. Lower the legs with control back to the support and repeat. If the L drops, tuck the knees in the hold.

Muscles worked

Main: abs, triceps
Supporting: quads, shoulders, lats