Five Tips for Training the V-Sit

by Grace Kavadlo on February 21, 2017

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Grace Kavadlo V-Sit

When I attended my first Progressive Calisthenics Certification, learning to hold an L-sit was one of my goals. It’s a tough move, but I surprised myself and was able to nail it for a few seconds that weekend. Of course once I got the L-sit, I needed a new challenge.

Such is the nature of progressive calisthenics.

This was how I began my journey toward the V-sit, a move which progresses the L-sit by lifting the legs and hips higher, changing the shape of the body from a position resembling the letter “L” to one that looks like a “V.” Due to the shift in balance and leverage, it’s also a lot harder.

I mean A LOT harder.

It’s been almost 3 years since I went to my first PCC, and I’m just finally starting to get comfortable holding a proper V-sit. Like many advanced calisthenics exercises, training for this move requires a lot of patience. It also forced me to reassess several aspects of my training that I did not realize had been lacking.

Here are 5 things I learned along the way that helped me achieve this difficult feat:

1 – Make A Good “Compression”
Before I started working toward the V-sit, I thought I already had a very powerful core. Whereas conquering the L-sit bolstered my confidence, starting over with the V-sit was a humbling reality check. The two moves may not look substantially different, but the amount of abdominal strength required to perform a V-sit is exponentially greater.

Transitioning from an L-sit into a V-sit is not just about lifting your legs higher – you also need to bring your hips farther forward. This means compressing your trunk by drawing your pelvis toward your sternum, and that requires significant abdominal activation, particularly when your legs are above you in the air. It can help to practice other exercises that involve this type of abdominal compression, like “toes-to-bar” hanging leg raises, to better get a feel for this.

I also recommend the “boat pose” from yoga, as it mimics the V-sit, while allowing you to stay seated on the ground. This makes the exercise considerably less difficult while still letting you get a feel for the body alignment needed for the V-sit.

V-sit Variations Collage 2

2 – Elevate Your Training
Practicing this move with your hands elevated on parallettes or yoga blocks can be helpful during your journey to the V-sit. Not only does holding onto something make it less brutal on your wrists, but it also gives you extra room for your hips and legs.

When I first started toying with the V-sit, I would begin by holding a bent-knee L-sit on my parallel bars. From there I started experimenting with sliding my hips forward in front of my hands. This helped me figure out that I needed to shift my weight back in order to move my hips into the proper position. From there I could practice leg extensions, gradually reaching my legs farther in the air each time.

3 – Stretch Your Way to Success
Though many people tend to skip this portion of their training, if a V-Sit is one of your goals then you will probably need to improve your hamstring flexibility.

The classic toe touch or forward fold is a great way to loosen the backs of your legs in preparation for the V-sit, and there are several ways in which you can approach it: You can bend over from a standing position, practice the gym-class style “sit and reach” while on the ground, or even try it hanging with your legs raised and feet hooked beneath the bar. I recommend spending some time in all of these positions as a warm-up for your V-sit practice, as well as throughout the day.

In the beginning, these moves can be practiced with a slight bend in your knees, or with your legs slightly apart. As your flexibility increases (where you can touch your toes without overly rounding your back), you can start to slowly straighten your knees and/or bring your legs together until you are in the full expression of each pose. You may find it helpful to exhale fully as you fold forward. When you reach your “edge,” focus on drawing your abdominal muscles inward to go deeper. It may be helpful to repeat this process several times.

Forward Bend Collage

4 – Use Helping Hands
When performing this move, proper hand positioning is important for success. If your hands are placed too far away from your body it will be difficult to generate tension between your arms and your torso. Furthermore, turning your hands out and pointing your fingers to the sides (or behind you) can allow you better leverage to lean back farther without tipping over. You can also practice “tenting” your hands to help you find a little extra clearance when you begin practicing the V-sit on the floor.

5 – Don’t Forget to “Tri”
There is an immense amount of triceps strength needed in order to do any type of L or V-Sit. You also need strong lats, a powerful chest and iron forearms. One of the best pieces of advice I’m continually reminded of every time I’m at a PCC event is to “get great at the basics.”

This means you need to do your push-ups, pull-ups, squats and knee raises. Anytime you find yourself at a plateau with a new skill, you can always return to these foundational exercises. Yes, you need proper technique and training to conquer the V-sit, but that journey begins with perfecting the basics.

The V-sit takes practice and patience to achieve, but you’ll never get there if you don’t try!


Grace Kavadlo is a PCC Team Leader, personal trainer and group exercise instructor located in New York City. She is a columnist for and can be seen in several Dragon Door books, including Al Kavadlo’s Zen Mind, Strong Body and Paul “Coach” Wade’s Explosive Calisthenics. For more information about Grace, check out her website,

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Progressive Calisthenics Returns To The West Coast!

by Danny Kavadlo on February 14, 2017

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2017 Mountain View PCC

The date was Thursday, February 9. I rose at the crack of dawn, ready to board a plane from New York to San Francisco. I was intent on instructing, along with my brother Al Kavadlo, our fourth Progressive Calisthenics Certification in the Golden State of California. To say that I was excited would have been an epic understatement. My soul was on fire!

This three-day workshop, which covers all the Street Workout staples like push-ups, pistols, muscle-ups and more was scheduled for Friday, Saturday and Sunday at Evolution Trainers, one of the Bay area’s premier training studios. The staff is world class, the facility is breath-taking and most importantly of all, the team of PCC participants slated to attend was absolutely top-notch!

Mountain View PCC 2017 Partner Pistols

But I almost didn’t get to meet them…

The evening before, a billowy blizzard fell over the North East. I woke up to find the city streets of Brooklyn, New York covered with over twelve inches of snow. Schools were closed, people called out of work, the trains were delayed and of course, the airline cancelled my flight. In fact, this airline cancelled all their flights out of John F. Kennedy airport.

But as those of you who’ve read STRENGTH RULES know, Rule # 10 of Danny’s Dos & Don’ts is “Don’t take No for an answer!” So I went to the airport anyway.

Amazingly (and slightly aggressively), I re-booked on a more sympathetic airline. After some persuasion, I was able to get on a flight scheduled to depart at 11:00am. At 6pm, I finally boarded the plane. At 7:30 I was in the air. Just before midnight, we finally touched down. HELLYEAH! Silicon Valley, here I come!

It is an incredible feeling to bring primitive movement and physical strength development to a part of the country so well known for specialized science and technological modernity. It’s a perfect union of cerebral innovation and primal instinct.


I cannot say enough kind words about this fantastic group of PCC candidates, who came from around the globe, hailing from across the United States and even as far as Brazil and Australia! As has become commonplace at these workshops, this tribe of calisthenic killers was not limited only to fitness trainers, martial artists and athletes, but was inclusive of everyday enthusiasts, like local tech professionals, physicians and working professionals. There was even a renowned journalist in the house! And of course, everybody there was a calisthenics freak! If you attend a Progressive Calisthenics certification, then no matter what your background is, you are one of us!

Support Press NICK

In classic PCC fashion, multiple PR’s and first time feats of strength were achieved. From flying human flags, to mighty muscle-ups, to stealthy hand balancing and bridge work, it was amazing to see everyone in the room get better and better as we trained together. In addition to the world-class coaching from the instructor team, the boundless energy of every single person in the room undoubtedly contributed to so much excellence.

This life-changing weekend flew by in the blink of a proverbial eye. I will miss my newfound brothers and sisters of the PCC family, but I know I’ll see them soon! This weekend lived up to and far exceeded my high expectations. There is truly nothing like an in person experience.

Congratulations to all the new PCC Instructors in the house. Welcome to the family!

The posse’s getting’ bigger,


PCC Mountain View 2017 GROUP

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