Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-18 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-18
- Looking for an effective DEADLIFT alternative because of CORONA VIRUS LOCKDOWN? Check out BODYWEIGHT HAMSTRING CURLS - The most underrated leg exercise!
- Recommended Routine for 6 months
- Simple triplet set for someone struggling with using the RR
- Know any Quiet cardio workouts that won’t disrupt neighbors ?
- Iron Gym Profit Pull-up Bar: Width
- What is the proper width for a dip bar?
- CaliMove workouts
- My Lovely Handstand Coach Created Another Video
- progression after wide L pullups?
- Do you have to do an active hang everytime you do pull up?
- Push-up endurance
- Is sub maximal body weight exercises effective ?
- Any suggestions on how to build up to one full Murph?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-18 Posted: 17 Mar 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 18 Mar 2020 12:34 AM PDT The Bodyweight Hamstring Curl is one of the most underrated bodyweight leg exercises that no one talks about much. It is a very good option for those who train at home and do not have the proper equipment to do the 'hinge' exercises in the RR or are forced to do bodyweight only workouts at home because gyms are closed due to corona virus. People mention this in the beginner daily discussion thread all the time that they are looking for posterior chain or hamstring exercises but they do not have equipment to do deadlifts or that they do not have the proper setup to do Nordic curls/Harop curls/GHR in the RR. Bodyweight Hamstring Curls are a good alternative for such people. They are also easier to set up and it is also easier to understand the basic bio-mechanics of the exercise than Nordic curls/Harop curls/GHR which makes it a better option for beginners. Also, you do not need any fancy equipment or weights to do them. You only need rings or a suspension trainer. If you do not have rings/TRX, you can improvise. I have mentioned some no-equipment methods to do them later in this post. Not only this, there are other benefits of Bodyweight Hamstring Curls that make them an amazing 'hinge' exercise. Most 'hinge' exercise work only one of the two functions of the hamstrings. The hamstrings can flex you knee and extend your hip. This exercise works both of these functions of the hamstrings at the same time whereas other popular 'hinge' exercises work either hip extension(deadlifts) or knee flexion(all those machine curls that you do in the gym). Important thing to note is that these are not a replacement for weighted deadlifts. There is no better way to work your posterior chain than a deadlift. But that doesn't mean that you can't get an effective posterior chain workout from them. Bodyweight Hamstring Curls will absolutely fry your glutes and your hamstrings. You might feel a burn that you have never felt before so be prepared for that. Also, you can scale it infinitely so that you can keep on progressing, keep on building strength and keep on building muscle for a long time. Sad thing is that not many people talk about them on the internet. Even the RR does not mention this exercise in the 'hinge' progression section. This is preventing people to reap the benefits of this amazing exercise. Correct way to perform Bodyweight Hamstring Curls and ways to progress/regressMatt from Red Delta Project explains it much better than I can ever do. Watch this video to learn how to do this exercise correctly and watch this video to learn how to keep progressing with this exercise. I like do this exercise in 8-15 rep range. Once I can do 15 reps of a particular progression, I move on to the next. Here is a very useful tip to help you reduce lower back pressure if you feel any. What if I do not have rings or a suspension trainer?The most effective way of doing Bodyweight Hamstring Curls is to to do them on the rings or TRX but you can improvise with common household objects if you are creative. Here are some examples:
These options might not be as comfortable as the rings or TRX but still, something is better than nothing. I highly encourage you guys to try this exercise out and see how it goes. Thanks for reading! Stay Safe! [link] [comments] |
| Recommended Routine for 6 months Posted: 17 Mar 2020 02:54 PM PDT Hi bwf, I just wanted to share my progress with you. My results are probably not the best, but not having done any sport for the last years I feel quite proud of myself: Started doing the recommended routine last September/August. I didn't really watch my calories and macros, but I tried staying below and not eating too much. Maybe with a different diet things would have worked out differently. Starting weight: 88kg Weight now: 82kg Push-ups: 0 Push-ups now: 3x10 Arms: feel stronger than before Mobility: Not able to easily touch my toes and do a Russian squat Mobility now: touch toes, easy russian squats, lotus sit is doable now, posture got better Rings got added after Christmas: RTO Hold for 3x10 seconds Pull-ups: working on it ^ I might not have made the fastest progress, but I tried to get in a mobility routine every day and the recommended routine at least three times a week. Am kind of proud and just wanted to share my experience of not working out, being skinny fat, not seeing the best body results, but seeing results in sets and repetitions and being addicted to home workouts. Thank you guys for all the advice and I'll keep you up to date! Hopefully I will see some real visible results after the next six months. [link] [comments] |
| Simple triplet set for someone struggling with using the RR Posted: 18 Mar 2020 04:17 AM PDT Hi, I will frame this question by stating i am blind. The RR routine gets a little complicated around the triplets section with my screen reader. WOuld someone be able to outline a simple triplet set for me? Ideally with no equipment requirements to make it easier for me to complete and comprehend. [link] [comments] |
| Know any Quiet cardio workouts that won’t disrupt neighbors ? Posted: 17 Mar 2020 10:31 PM PDT Currently stuck in quarantine. Gym is closed. I'm on the top floor of my apartment building.. it's An old building and the walls are pretty thin... the floor creaks.. etc. I'm trying to lose weight with cardio workouts. Any suggestions on quiet cardio workouts.. no jumping or running (don't want to disrupt the downstairs neighbors) [link] [comments] |
| Iron Gym Profit Pull-up Bar: Width Posted: 18 Mar 2020 12:55 PM PDT Hi All, With Covid running rampant and all the gyms in my area closing down, I've been checking out some pull-up bars and body weight fitness plans. I saw that the Iron Gym Profit bars were recommended so I've been looking at a few. Unfortunately my apartment has 34' wide door frames (measure on the inside) and door trims about 2 inches around. Anybody know if this bar will fit? I'm thinking the bar is not wide enough for my door frames. Anyone with wider than average doors use Iron Gym Profit pull-up bars? Thanks all, stay safe! [link] [comments] |
| What is the proper width for a dip bar? Posted: 18 Mar 2020 12:44 PM PDT I recently got a dip bar and didn't realize until I had assembled it that the bars were 25 inches apart. I'm pretty small and my shoulders are about 13 inches apart, so I'm worried about potential problems the width of the bars could create. Should I be worried or can I get used to doing wide dips? [link] [comments] |
| Posted: 18 Mar 2020 12:40 PM PDT Hello everyone, I've been doing calisthenics for awhile, and I am interested in changing it up to a more structured program. I've seen some videos from these guys on YouTube, and was curious if anyone has done any of their programs and which ones would be good (looking at complete calisthenics vs. Transformation, and then maybe doing the mobility program along with it...?). I have seen a few posts and info on it, but I was hoping someone could offer me further insight... Thanks for any info! [link] [comments] |
| My Lovely Handstand Coach Created Another Video Posted: 18 Mar 2020 12:40 PM PDT |
| progression after wide L pullups? Posted: 18 Mar 2020 07:25 AM PDT im trying to go for archer pullups but I just cant, even though im doing 3x8 1.5x shoulder width L pullups and 3x8 tuck fl rows [link] [comments] |
| Do you have to do an active hang everytime you do pull up? Posted: 18 Mar 2020 10:03 AM PDT |
| Posted: 18 Mar 2020 02:09 AM PDT Hello, I've been lurking on this sub for a while, and I need to be able to do 30 push-ups in a single set, to a cadence (i.e. there is a timed "up, down" movement for a single push-up). I have tried several strategies I've found online, but I'm finding that only my strength is increasing for push-ups, and some muscle mass gains. I am making unbearably slow progress towards doing more push-ups. 6 months ago I could do 15, now I can do 22. Can anyone recommend what I can focus on? [link] [comments] |
| Is sub maximal body weight exercises effective ? Posted: 17 Mar 2020 08:57 PM PDT Most people when they work pushups or chin-ups will do 3-4 sets of as many reps as possible , is their a benefit to doing less. And I don't mean less as "saving one rep in the tank" but more as doing rep schemes and choosing a specific number of reps as opposed to amrap [link] [comments] |
| Any suggestions on how to build up to one full Murph? Posted: 17 Mar 2020 01:56 PM PDT I want to take advantage of my newfound time due to the Coronavirus by improving myself The gist of my plan is to work up to a full Murph ( 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run) I plan on doing this by splitting the Murph up into sets I can do throughout the day and slowly decrease the number of sets and increase the number of reps. I plan on doing this routine every day starting with 20 sets of 5 pull-ups, 10 push-ups, and 15 squats. As for the running I plan to keep the same, one in the morning and one at night. What I'm asking for is any advice I can get. Something I should do to modify the workout, substitute something, or even just disperse it differently. I want to know all there is to know to make this happen, thank you in advance. -The man who has no idea what he's getting himself into [link] [comments] |
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