The L Sit Assessment is meant to test your shoulder and core stamina in a very challenging position! Please watch the video to get a visual demonstration of how to perform the test. Below you will find a description of how to do so.
You can use two boxes, benches, or parallettes, set them up so that they are a little narrower than shoulder width apart. Stand between them and place your palms on each side so they're under shoulders. Straighten arms, lock elbows at sides, pull shoulder blades down and then engage the core while simultaneously lifting your legs off the ground and holding them straight out in front of you. Once legs are up and elbows are fully extended, start the clock. Maintain this position for as long as possible.
Coaching Cues: We want to make sure the elbows are locked out straight and legs are staying off the floor during the test. Attempt to keep the shoulder blades tucked back, if they begin to round a little bit forward as you get fatigued this is okay! The test will be over once the elbows are unable to maintain a straightened position or when the legs touch the floor.
Prehab Goals & Normative Values:
Norms: 30 seconds
Prehab Goals: greater than 45 seconds
Take the assessment, write down your score, and track your progress throughout the program.