L-Sit Chin-Up

1. Start by hanging from a pull-up bar with your hands about shoulder-width apart and palms facing toward you (supinated grip).

2. Engage your core and lift your legs in front of you, keeping them straight, so that your body forms an "L" shape. Your thighs should be parallel to the floor, and your legs fully extended with toes pointed.

3. Before pulling yourself up, ensure that your body is stable and that you are maintaining the L-sit position.

4. Pull your body upward, aiming to bring your chin above the bar while keeping your elbows close to your body. Your legs should remain in the L-sit position throughout the movement.

5. Pause briefly at the top of the movement, with your chin above the bar.

6. Lower yourself back down with control, keeping your body as steady as possible and legs in the L-sit position.

7. Repeat for the desired number of repetitions, taking care to maintain proper form and the L-sit position throughout each rep.

Tips: Keep your shoulders down and back to avoid shrugging, which can place unnecessary strain on your neck and shoulders. Since this exercise requires a high degree of core strength and stability, make sure to scale it according to your abilities. Start with traditional chin-ups or L-sits independently, then work your way up to combining the two. Breathe out as you pull yourself up and breathe in as you return to the starting position.

Remember to warm up before the exercise and start with a number of reps manageable for your fitness level to reduce the risk of injury.

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