Strength
L Hold
A foundational isometric hold that develops elite core compression and triceps lockout strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs fully extended in front of you and your feet together.
Place your hands flat on the floor directly next to your hips with fingers pointing forward.
Depress your shoulder blades downward and engage your triceps to lift your hips off the ground.
Contract your abdominals and hip flexors to lift your heels off the floor while keeping your knees locked.
Maintain a tall posture with a neutral spine and gaze forward while holding the position.
Breathe in shallow, controlled sips to maintain internal tension throughout the set.
Lower your hips and legs back to the floor with control once the designated hold time is reached.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears instead of depressing the scapula.
- Allowing the knees to bend, which shifts the load away from the lower abdominals.
- Leaning too far backward rather than keeping the torso vertical or slightly forward.
- Holding your breath, which increases internal pressure unnecessarily and limits endurance.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.