This skill looks super impressive. It looks strong. It looks technical. And yes, it is still tough… But if you already have: • a solid leg raise hold • and a solid 1 arm hang …then you are actually way closer than you think. It is not exactly a full L-sit. It is more like a 1 arm hang with strong leg compression. Still awesome. Still hard. Still a great skill to work toward. 💪 Why this skill is worth trying It helps build: • grip strength • shoulder control • core strength • compression strength • body tension • confidence hanging on one arm And honestly… It just looks cool 😎 What you need first To get this skill, you do not need to jump straight into full attempts. You need 2 pieces: • 1 arm hang strength • leg raise / compression hold strength If you build those 2 things, the skill starts making way more sense. Part 1: Progressions for the leg raise hold This is not exactly the same as a full floor L-sit, but L-sit progressions help a lot. A good progression path is: • Seated leg lifts • Tucked hold • 1 leg extended hold • Both legs extended for short holds • Hanging knee raises • Hanging leg raises • Hanging leg raise hold Your goal is to be able to lift and hold the legs, not just swing them up. That means: • control • compression • core strength • hip flexor strength Part 2: Progressions for the 1 arm hang A simple progression path is: • 2 arm dead hang • Uneven hang with one arm helping less • Fingertip assist with the second hand • Towel assist or light band assist • Short 1 arm hangs • Longer 1 arm hangs The goal is not to rip your shoulder off on day one 😅 Build this slowly. You want: • grip strength • shoulder stability • confidence hanging on one side • no sharp pain How to start putting them together Once you have both pieces, start simple: • Do your 1 arm hang • Bring the knees up first • Then work toward straighter legs • Hold for a second or two • Build from there You do not need the cleanest full version right away.

Today is mobility day but I always like to try new fun skills First time trying this pose not a bad attempt 🐦 I'm including the link of the video cause she does it better then me😂 https://www.facebook.com/share/r/1J8BVDDACt/

THIS is why I need to keep practicing explosive pulls. I just can't get explosive. (I swear the video is not in slow motion) 😭😅 Then did 4 sets of 2 muscles up after "explosive" pulling. I used the second lightest band. An on looker said I was using too much back followed by traps and not enough forearm. All I know is that my elbows are talking to me today.

One of the reasons I really like the elbow lever is that it is not just a beginner skill. It is a doorway skill. Once you get it, it can lead to a bunch of other fun things. 🐊 1. The Croc Lever The most obvious next step is the one arm elbow lever, usually called the croc lever. The basic idea is simple: • start in your elbow lever • place one hand a little bit further out • slowly shift your balance • use the second hand less and less until you find the point At first, it is not about holding it forever. It is just about finding where the balance actually is. That is the fun part. 🧘 2. Yoga-style arm balances If you have seen other people in the community playing with balance skills, the elbow lever can also lead into things like: • funky flying pigeon • other yoga arm balances • different bent arm balance variations Why? Because the elbow lever teaches: • center of mass • how to lean forward • how to trust your hands • how to lift the legs behind you That makes a lot of other balance skills feel way less random. 💪 3. 90 degree holds For calisthenics, one of the cool carryovers is the 90 degree hold. This is one of those skills that almost looks like a fake planche at first glance. It teaches you a lot about: • bent arm strength • shoulder pressure • control under bodyweight • moving between positions So if you like the elbow lever, this is one of the fun directions you can go later. 🔄 4. Transitions This is where the elbow lever gets really cool. At a more advanced level, it becomes a transition skill. For example: • handstand into elbow lever • tucked planche into elbow lever • elbow lever press style movements That is where it starts looking really smooth and really impressive. A tucked planche into elbow lever almost starts to look like a weird planche push-up. And honestly, that is awesome. ✅ Why this matters The elbow lever is not just a hold. It teaches things that make other skills easier: • balance • leaning • control • posterior chain activation

Following up on the last handstand post, one of the biggest reasons people struggle with handstands is simple: It is not just one skill. A handstand is a bunch of small skills happening at the same time. That is why it can feel frustrating. Not because you are weak. Not because handstands are impossible. But because there are so many little things your body and brain are trying to figure out all at once. 🧠 Handstand is mostly a technique skill A handstand is much more of a technique skill than a strength skill. That means you usually need to train: • your balance • your body awareness • your nervous system • your confidence upside down …more than just your muscles. That is also why you can usually train handstands more often than heavy strength work. Short, frequent practice works really well. 🔍 The micro skills inside a handstand Here are some of the small skills that make handstands hard: • being comfortable upside down • balancing on your hands • pushing tall through the shoulders • keeping the ribs down • keeping the legs active • knowing where your hips are in space • learning how much power to use on the kick up • learning how to fall safely • knowing how to correct overbalance and underbalance • keeping your hands active on the floor That is a lot. So if your handstand feels hard, good. That means you are learning something real. ⚠️ Common mistakes The most common mistakes are usually: • rushing to freestanding too early • not using the wall properly • not pushing tall enough through the shoulders • letting the ribs pop out • leaving the legs loose • kicking too hard • kicking too soft • being scared to fall • practicing too long and getting sloppy Most people do not need more random attempts. They need cleaner reps and better awareness. 🛠 Drills that help each problem Here are some of the best drills depending on what is stopping you. 🙃 1. Not comfortable upside down Use: • pike handstand hold • chest to wall handstand This helps you get used to being on your hands without the chaos of a freestanding attempt.