{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "L-Sit Pull-ups",
      "kind": "common"
    },
    {
      "text": "L Pull-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "iliopsoas",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-femoris",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "advanced"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1741"
  },
  "id": "oec:l-sit-pull-up",
  "instructions": {
    "setup": [
      "Grip an overhead pull-up bar with an overhand, pronated grip slightly wider than shoulder-width.",
      "Hang with arms fully extended and engage your shoulders away from your ears.",
      "Raise your legs forward with knees completely straight and toes pointed until they are parallel to the floor, forming a ninety-degree angle with your torso."
    ],
    "steps": [
      "Maintain the rigid horizontal leg position while pulling your elbows down and back toward your ribs.",
      "Pull smoothly until your chin clears the height of the bar, avoiding any swinging or dropping of the legs.",
      "Pause briefly at the top without allowing your knees to bend.",
      "Lower yourself under control back to a full dead hang, keeping your legs held strictly parallel to the floor throughout the descent."
    ],
    "breathing": "Inhale before initiating the pull, exhale during the ascent as you clear the bar, and inhale smoothly as you lower down.",
    "cues": [
      "Toes pointed and legs locked.",
      "Keep thighs parallel to the ground.",
      "Pull chest to bar without kicking."
    ],
    "common_faults": [
      {
        "fault": "Dropping the legs below parallel during the pull.",
        "correction": "Actively flex the hip flexors and abdominals to hold the ninety-degree L-sit throughout both concentric and eccentric phases."
      },
      {
        "fault": "Kicking the legs to generate upward momentum.",
        "correction": "Perform the movement strictly from a dead stop, focusing on pulling power rather than kipping."
      },
      {
        "fault": "Bending the knees to make the hold easier.",
        "correction": "Squeeze the quadriceps to keep knees fully locked; if flexibility or strength is lacking, regress to a tuck L-sit pull-up."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up bar is securely mounted and has sufficient clearance in front for extended legs.",
        "Do not compromise shoulder stability by relaxing completely into a passive dead hang between reps."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "L-Sit Pull-Up",
  "previous_ids": [
    "oec:l-sit-pull-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: L-Sit Pull-ups",
        "url": "https://wger.de/en/exercise/1741/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Happy"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "variation-of",
      "target": "oec:pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging",
    "range": "full"
  },
  "status": "active",
  "summary": "An advanced vertical pull variation that combines a strict pull-up with an isometric leg raise, challenging both the pulling musculature and the core."
}