Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

L-Support

AdvancedStrengthTier T4

Aim: to lift your body off the floor on your hands and hold briefly. Good for: Core and arm strength hold; Advanced floor strength; Shoulder strength practice.

Targets: Hip
Experienced exercisersCoreArm strength

When to use

This is for fit, experienced exercisers who want arm, shoulder and core strength. Use it as a short hold in the main set. The goal is to lift your body off the floor on your hands and hold briefly.

Stop if

Stop if you feel sharp pain, dizziness or wrist, shoulder or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • L-Support is a Group B Static Strength element from the FIG Aerobic Gymnastics Code of Points: from a seated start with both hands already placed flat on the floor beside the hips, the whole body is lifted clear of the floor on the hands alone, hips flexed so the legs stay straight, together and parallel to the floor.
  • The minimum hold time is 2 seconds for this and every other Support-family element, with no maximum.
  1. A man sitting on the floor with both legs straight and together, both palms flat on the floor beside his hips.

    Step 1 of 3

    Sit on the floor with your legs straight and together. Place both hands flat on the floor beside your hips.

  2. The same man raised off the floor, seated legs held straight and together and parallel to the floor, balanced only on his straight arms and flat palms beside his hips.

    Step 2 of 3

    Press down through both hands and lift your body off the floor. Keep your legs straight and level with the floor for at least 2 seconds.

  3. A man sitting on the floor with both legs straight and together, both palms flat on the floor beside his hips.

    Step 3 of 3

    Lower yourself back to the floor and sit with your legs straight. Rest your hands beside your hips.

Breathing

  • Breathe normally while holding the position.

Form Cues

  • Press the floor away through straight arms
  • Keep your legs together and straight
  • Look ahead
  • Lower with control

Common Mistakes to Avoid

  • Shrugging shoulders to the ears
  • Bending the knees
  • Holding the breath
  • Dropping to the floor

Safety Information

Needs strong wrists, shoulders and core. Try an easier seated press-up first if this is too hard.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.