L-Sit Rope Climb

Setup: Hang from a rope with arms fully extended, core engaged, legs straight and together in front forming an “L” shape, no leg wrapping.

Movement: Pull yourself up the rope using upper body strength while maintaining the “L” position with legs extended. Lower under control while keeping legs straight.

Standards:

• Legs fully extended in front in an “L” shape
• Full arm extension at bottom
• Controlled ascent and descent

Focus Points: Engage lats, biceps, and core, maintain leg extension, avoid swinging or bending knees.