L-Hold on Parallel Bars

Description:

An L-Hold is an exercise designed to engage the core abdominal muscles and hip flexors.  It is widely regarded as one of the most picturesque positions in the sport of gymnastics for its display of strength and flexibility.  Before performing, ensure that you are comfortable with a standard support position.  For best results, continue to work  the pike stretch position, as having more mobility in the glutes and hamstrings will make this position easier to hold.

 

Process:

  • begin in a support position with legs together
  • ensure that core is tight and body is upright
  • without rounding the back, bend at the hips and elevate legs until they are 90 degrees
  • legs should remain straight and head in a neutral position

Skill Progression

Easier:

N/A

Current:

L-Hold on Parallel Bars

Harder:

N/A