L Pull-up

What is L Pull-up:

The L Pull-up is an advanced bodyweight pulling exercise working the shoulder extensors and elbow flexors, primarily the latissimus dorsi and the brachioradialis, as well as the hip flexors. In this exercise, the legs are lifted to form an 'L' shape, creating a lever arm that increases the demand on the core muscles. By incorporating the L-sit position—a fundamental gymnastics hold—the L pull-up provides a unique combination of upper body and core strengthening benefits.

Key Benefits:

  • Size and Strength: Targets the back, elbow flexors, and rear deltoids, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Strength: Requires significant core engagement to maintain the L-sit position throughout the movement, enhancing core stability and strength.
  • Control and Coordination: Enhances body control and coordination by requiring simultaneous upper body and core muscle engagement.
  • Functional Strength: Improves grip strength, upper body pulling strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a pull-up bar, rings, or any sturdy overhead structure, allowing for convenient training in various environments.

Variations:

  • Hollow Body Pull-Up: Performing the pull-up in a hollow body position, engaging the core muscles and enhancing stability.
  • High Pull-up: Performed by pulling up as high as possible.
  • Weighted L Pull-up: Increase the challenge by incorporating additional weight using a weight belt or weighted vest, progressively increasing the load to continue challenging your strength. Ensure that the additional weight is close to your center of mass, such as wearing a weight vest or dip belt with weights, and avoid holding a dumbbell or using ankle weights on your ankles.
  • High L Pull-up: Elevate the challenge of the L Pull-up by extending the range of motion, pulling yourself up as high as possible, ideally aiming to bring the bar below you chest or even hips level.

How to perform L Pull-ups:

  • Starting Position: Hang from a bar with a supinated grip shoulder-width apart or slightly wider and arms fully extended. Engage your core, keep your legs together, then lift your legs to form an 'L' shape with your body, and maintin this position.
  • Execution: Initiate the movement by depressing your shoulders and pulling yourself upward towards the bar until your chin passes the bar or lower, focusing on pulling your elbows down towards your sides. Hold the top position briefly, then lower yourself back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your body back to the starting position.
  • Exhale: Exhale at the top/end position.
  • Legs Position: Keeping your legs straight throughout the pull-up requires substantial core strength, which may hinder your ability to fully benefit from the exercise. To accommodate this challenge, consider modifying your leg position by either bending your knees slightly, lessening the hip flexion or leg height, or allowing your legs to drop at the bottom of the movement before raising them as you pull up. Experiment with these variations to find the leg position that allows you to maintain proper form and engage your core effectively while performing the pull-up, thereby maximizing the benefits of the exercise.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers, and grip them tighter as you pull up. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Grip Width: Choose a grip width based on your preference and goals. A wide grip (frontal plane/shoulder adduction) allows you to bias the lower region of your lats, while around shoulder-width grip (sagittal plane/shoulder extension) allows you to bias the lats' upper region.
  • Elbow Cue: Focus on pulling your elbows down towards your sides or lats to effectively engage the shoulder extensors rather than simply thinking of pulling yourself up towards the bar.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain slight scapular retraction to keep a neutral shoulder position. You can also choose to relax your scapulae after each repetition or maintain scapular depression throughout the entire set, depending on your preference and training goals.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the lever - bending your knees or tucking your leg
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • By pulling until your chest level or further down until your hips
    • Adding resistance - wearing an ankle weight, backpack, weighted vest or dip belt with weight plates
    • Progressing to a harder variation/exercise