L-Sit Pull Up - age 53, October 25, 2022, 6:11 pm Many years ago I read a book called “Convict Conditioning” about the best and most effective bodyweight exercises for surviving in prison. In this book, the pull up and hanging leg raise were prominently featured. Whether you train or not, the pull up will always be a foundation to any strength program. What I learned from the book was how powerful and significant the hanging leg raise was for full body core strength. Here’s what you get from just the hanging leg raise: - It will develop the prerequisite grip and shoulder strength required for pull ups, deadlifts, rows, cleans, grappling, punching, and countless other essential activities. - It will strengthen the shoulders from “underneath”. Having the arms fully extended overhead is a position of vulnerability for the shoulders. Imagine holding a barbell overhead and getting punched in the armpits. This exercise strengthens that area a bunch...but try to avoid getting punched in the armpits anyway. - It connects the latissimus or “lats” to the abs. Establishing this linkage is essential in transferring power from the legs and hips and accelerating it through the upper body. It also improves durability and the ability to absorb impact entering the body. - It also turns your body into one giant bicep by teaching the hip flexors and quadriceps to globally flex or bend. This ability is the primary survival mechanism for a shrimp or lobster, and while it might not be inspiring to compare yourself to these tasty crustaceans, imagine trying to stop one that weighs what you do! - Finally, the anterior chain contraction involves so much muscle in the front of the body that it reciprocally inhibits tight but equally large chains of muscle in the back of the body. In other words, it neurologically balances tension in the front and back of the body and improves functional mobility. Whew! Now add to that the pull up, of which I don’t have the space here to celebrate properly, and you truly have one of the best full body exercises for everyone...even those in prison. Much aloha🌺