라이브러리로시작 
끝 
운동 라이브러리
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.
등맨몸Vertical pull
주동근
광배근코어
협응근
이두고관절 굴곡근능형근전완
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Hang from a pull-up bar with a grip slightly wider than shoulder width.
- 02Raise the legs together until they are parallel to the floor.
- 03Point the toes and lock the knees to set the L position.
- 04Depress the shoulder blades before starting the pull.
수행
- 01Brace the trunk and hold the legs exactly at horizontal.
- 02Pull the chin over the bar without letting the legs drop.
- 03Pause briefly at the top with the L intact.
- 04Lower to a full hang under control, legs still horizontal.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.