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L-Pull-Up

A strict pull-up held in an L-sit position that combines vertical pulling with a demanding isometric for the hip flexors and abs.

BackBodyweightVertical pull
GoLightWeight medial-pull-up

Demonstration coming soon

Primary

Latissimus dorsiCore

Secondary

BicepsHip flexorsRhomboidsForearms

Equipment

Bodyweight

Pattern

Vertical pull

Setup

  1. 01Hang from a pull-up bar with a grip slightly wider than shoulder width.
  2. 02Raise the legs together until they are parallel to the floor.
  3. 03Point the toes and lock the knees to set the L position.
  4. 04Depress the shoulder blades before starting the pull.

Execution

  1. 01Brace the trunk and hold the legs exactly at horizontal.
  2. 02Pull the chin over the bar without letting the legs drop.
  3. 03Pause briefly at the top with the L intact.
  4. 04Lower to a full hang under control, legs still horizontal.

Checkpoints

  • -Legs stay parallel to the floor for the entire rep.
  • -Knees stay locked and toes pointed.
  • -Chin clears the bar without the torso swinging.
  • -Full elbow extension at the bottom of each rep.

Common mistakes

  • -Letting the legs sink as pulling fatigue builds.
  • -Bending the knees into a tuck without noticing.
  • -Leaning far back and turning it into a row.
  • -Kipping to finish the last reps.

Programming notes

  • -Use 3 to 5 sets of 3 to 6 strict reps; expect fewer reps than regular pull-ups.
  • -Regress with a tuck-leg version until a 20 second L-sit hang is solid.
  • -Place early in the session since the core isometric degrades quickly.

Related exercises

Pull-Up

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Weighted Pull-Up

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Muscle Up

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Front Lever Reps

Bodyweight / Back

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