Alison Brie and Jessica Biel are showing off the L-sit chin-up.

Here’s how to do one with good form, and how much strength it requires.

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a celebrity trainer and in-house fitness advisor forKAILOandSt. Jude’s Children’s Research Hospital

How much time celebs get to work out for their jobsand how theyre able focus on building someseriousstrength.

Case in point: the recent videos showing actorsJessica BielandAlison Brieknocking out several impressive reps of L-sit chin-ups.

Experts in This Article

a celebrity trainer and in-house fitness advisor forKAILOandSt.

Woman walking on a treadmill at the gym.

I see you @jessicabiel, Brie wrote in her Instagram caption, with the hashstag #inspo.

Of course, its no wonder Brie can complete this move.

Go try it for yourself to see just how difficult this is.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

But the instability of the rings challenges your upper body more than traditional chin-ups or pull-ups, says Cardiello.

Heres the right way to do this expert-level chin-up variation, according to Cardiello.

The instability of the rings adds an additional challenge, requiring more focus on balance and coordination.

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Dont be discouraged: Building strength like this takes a long time.

Start with a modified version, says Cardiello.

Working up to a chin-up or pull-up on a fixed bar is also a great place to begin.

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Core engagement

you should probably focus on core engagement to get this move to work.

This can lead to arching your lower back or losing the L-sit position.

He recommends focusing on keeping your pelvis tucked under and your abs braced.

Modify the move as you gotta ensure your thighs remain parallel to the ground.

This will prevent unnecessary strain on your shoulder joints.

If youre not used to rings, start slowly to avoid swaying or using momentum, says Cardiello.

Starting on a fixed bar is a good variation for this move, too.

Fatigue

Youre going to feel this move, and fast.

Watch your fatigue levels to ensure you dont get injured.

Start with fewer reps and focus on form before increasing volume.

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