Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-24 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-24
- In-Depth Explanation of at Home Pull Up Bar Types
- how many pushups is good?
- Mobility imbalance in the shoulders in the Handstand ! Check yourself now !
- My daily regimen
- How can I make my shoulders less tense?
- Resistance bands with door stop UK
- On Lockdown and have no way to do pull ups - any replacements?
- Elbow tendinitis from greasing the groove
- Handstand Pushups
- one-arm one-leg pushup VS elevated feet one-arm pushup: which one is harder?
- Hey yo , what books would you recommend after finishing overcoming gravity2 ?
- Are there rountines that don’t require pull-ups, dips, etc?
- Training Tuesday - Post Your Routine for 2020-03-24
- Split Strength and Skill Days, or do it on one day? Also, training with sore muscles?
- Planche/HSPU/zanneti press/iron cross carryover
- Calisthenics + Weight Training : Recovery Questions
- 3 months progress
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-24 Posted: 23 Mar 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| In-Depth Explanation of at Home Pull Up Bar Types Posted: 23 Mar 2020 02:55 PM PDT There is a surge in interest for at home pull-up bars. I'm going to give an explanation of the physics, engineering, and experience (if I have any) of these different types of bars. For easy viewing, I have created a public Amazon Wish List. I'm NOT endorsing the brand or specific item linked in Amazon. I ONLY CHOSE THESE SPECIFIC ITEMS/BRANDS BECAUSE THEY HAVE GOOD PICTURES. These are only examples. Starting upper left, going left to right:
8&9. Free Standing Station (Weider and Cap Barbell on Amazon List) These use their large bases to keep from falling over. Pros: Each comes with a second use (dip station or squat rack.) Cons: Expensive. Heavy. Takes up a lot of room. Not totally stable (They rock slightly. Not enough to fall over but enough to make you feel a little scared.) My take: If you need the second function, these bars are not bad. In general, they are less convenient than doorway or building mounted solutions.
Last Comments: For a temporary (or even permanent) solution, Cantilever Bars are the best. Easy to install and stable if you get on and off of them slowly. For a permanent solution, Wall Mounted Above Door is awesome but requires your building have the right specs. Hexagonal Telescoping Bar with Screw in Mount works in almost all doorways and is a good secure, permanent solution. Let me know if there are any different bar types worth mentioning here. Please note, gymnastic rings can be used in place of bars for pull-ups. Rings have different mounting choices than bars. [link] [comments] |
| Posted: 24 Mar 2020 12:25 PM PDT how many pushups in a row is good for a 15 year old? [link] [comments] |
| Mobility imbalance in the shoulders in the Handstand ! Check yourself now ! Posted: 24 Mar 2020 11:25 AM PDT Hey everyone! Today, my father caught me doing some of my usual freestanding hspu and hspu work and noticed my legs were shifting on the left side of my body. I was surprised and asked him to record me from behind. I first made an assumption that this could be due to the uneven ground on which I was practicing (slabs of my garden area) However, turned out that was not the case. Here is a video of my training from today (where I did my first two press to hspu btw, not very proud because they were hard asf but still) https://www.youtube.com/watch?v=oRqsS8_vRNU&feature=youtu.be Notice how from that angle my handstand form looks pretty much okay and no "real" issues can be found Now here is a video of me from behind: https://imgur.com/a/u2GRTuI You can clearly see the issue here. I never felt that in my handstand. Never recorded myself from this side either so up until this day I didn't know my legs were compensating for my lack of shoulder mobility of my right side (yup you read that right) My left shoulder can go overhead behind the ear easily without arching my lower back. However, my right one is lacking behind and I stopped practicing for a long time my shoulder flexibility drills because I thought my handstand was alright... Well, time to get back to it! I believe the explanation to be pretty straightforward: my left shoulder being more flexible overhead can reach further away than my right shoulder. Therefore, the elevation of my left shoulder is more important than my right, thus creating a shift in my center of mass. My legs shift to the left side of my body to compensate the imbalance. Hopefully this post will help some of you discover some flaws in their handstand form and address them. Try to film yourself from the same angle and see if your legs are centered properly or going sideways. In the latter case you probably have uneven shoulder overhead flexibility that you will need to work on. Cheers and stay safe during that time. [link] [comments] |
| Posted: 23 Mar 2020 06:22 PM PDT I made a comment in another post on this sub (https://www.reddit.com/r/bodyweightfitness/comments/fnj1a8/almost_every_abs_exercise_hurts_my_lower_back/ ) and figured I would explain what I've been doing to help my lower back pain. As a disclaimer, this post is to show what I've been through and how seeking the advice of medical professionals has benefited me tremendously. I wanted to summarize everything I've gone through to answer peoples' questions. TLDR: Stretches/Strength training, icing, posture, and misc. things I've been doing are at the bottom. I saw 2 different PTs. The first PT helped me a good deal to heal my fractured vertebrate, and the second PT helped me realize how bad my posture was and gave me a well-structured plan to maintain. Summary: I fractured one of the vertebrae in my lumbar section twice, mainly due to bad posture. Since then, I've incorporated stretches and strength training exercises into a daily regimen that was given to me by my physical therapist. The pain during the fractures (up to a 7 out of 10 pain-wise) got way better after the first PT rounds a year ago (down to a 4 out of 10) and has gotten significantly better after my second PT rounds that I started a little over a month ago (down to minimal pain and most of the time I'm pain-free). In essence, a good medical practitioner will most likely be able to help you tremendously. I listened to them and it has been very beneficial. Backstory: A few years ago (July 2018 when I was 27), I fractured one of the vertebrae in the lumbar section of my spine. I was walking to my bus stop on the way to work and awkwardly stepped off the curb while accelerating and looking in another direction. In doing all of this, I didn't put my weight in the right area because I didn't have a good read on how long it would take me to put my foot on the ground. After all, I wasn't looking at where I was stepping and I was changing my speed. I didn't feel any instantaneous pain, and I got on the bus, rode it for 10 minutes, got off and walked to my office where I sat down and typed away for about an hour. I got up to go to the morning meeting and that's when the pain kicked in. I had to walk hunched over to avoid the pain. In hindsight, it would've been better to stand up straight and keep good posture but I didn't know that until later). I put my half-marathon training on hold and kept it easy for the next few days (all while maintaining poor posture). After a few days it felt quite a bit better and I started doing everything I previously had done with minimal hindrance (I couldn't sprint while running but if I was playing soccer then it wasn't an issue, most likely due to the adrenaline). Fast forward a few months and I fracture my vertebrate again, this time worse. I had trouble sleeping for a week, even with a pillow between my legs when I laid on my side and the pillow under my knees when I laid on my back (this helps the spine maintain neutrality while you're sleeping and has helped me out). I kept playing soccer once a week for the next few weeks, where it would still hurt. I thought it was a muscle thing (still partially true) and felt like I could push through it. Eventually I went to the physical therapist where I had an X-RAY done to confirm I had a fracture on one of my vertebrae. This is where I get to the first set of exercises that helped heal the fracture and greatly reduce my backpain. The first PT I went to was sort of all over the place. There were up to 15 people getting rehab at a time, with only up to 3 therapists at a time. They knew what I was in for and knew how to help, but nothing was individually tailored to me. Everything was all about going through the motions of the exercises, with no take-home material and no set plan for how to get better. I picked a few exercises I liked that I felt helped alleviate pain and stuck with that for quite some time. However, after a few months of seeing no improved results, I decided to stop the exercises. I didn't see any negative repercussions from doing so, so I felt a little lost and helpless. I just tried to keep sitting up as straight as possible, even though it was exhausting to do so. At the time, I didn't realize that my posture was still poor. Originally I had a posterior pelvic tilt, and I thought that sitting up straight and doing the reverse of a posterior tilt would help. While it might've partially helped, the lumbar section of my spine was still in compression due to being in an anterior tilt. After quite a few months of this, I decided to see a new PT. Disclaimer: I moved to a new state so I wouldn't have been able to see the same PT, but this one was better because the Chiropractor would work with me individually for 30 minutes and a physical therapist would also individually work with me for 30 minutes. The second PT I went to was great. I still have the take-home material in my inbox and can reference it at any time. I saw them 4 times, and due to the improvements I was making, they decided that I wouldn't need to come back for anymore visits. I've still been slowly continually improving since then, and am optimistic that it'll keep getting better with time, as long as I stick to the regimen. The simplest break-down I can give is: stretching, strengthening, icing, and posture. Stretching: The focus has been on the hip flexor, the glute medius, quads, upper back Strengthening: Core, glute medius, glute maximus, and upper back Icing: Lower back. I do this once or twice every day for 20 minutes each time to reduce inflammation and make sure my lower back muscles don't want to engage as much. Make sure you follow proper icing procedure, as you can do some damage if you apply ice directly to the skin Posture: Maintaining a neutral lower back. Think of your pelvis as a bowl and you don't want water to tip out. This can be difficult. I thought I knew what I was doing for a year and figured out I was completely wrong. Consulting a medical professional can help quite a bit with this Exercises: You can google most of these and find informative videos on how to do them properly. It's important that good form is maintained while you're doing every exercise, as that is what stretches/strengthens the right muscles and prevents the wrong muscles (like the lower back) from trying to compensate Stretches: Lower back/QL release: Using a lacrosse ball, I roll up and down the lower back. These muscles are located on the right and left of the spine, so don't try to roll the ball on the spine. I do it 15 times on each side Arm openers: I do these 15 minutes on each side. You lay on your side with something under your head (I use my foam roller) and bring your knees up but not quite all the way to your chest. Put your arms flat out and move your upper arm (while keeping it straight) 180 degrees to the other side. It should look like someone is opening a book. Google "Arm openers" as it looks like it's very popular and has quite a few videos Half Kneeling Hip Flexor Stretch w/ Pelvic Tuck: Get down on one knee. Make sure your pelvis is in the neutral position. Lean forward for 5 seconds. You should feel a stretch in the hip flexor area, near the groin Glute Medius: I feel like this is best left to Google. I don't want to describe this one incorrectly and lead to people hurting themselves while doing it. Search "Glute Med stretch" Foam rolling for glutes and quads: Pretty self-explanatory. To foam roll the glute, put one of your glutes on a foam roller and put the other leg in front of you. Roll the glute back and forth 10 times on each side. To foam roll the quads, put the foam roller just above your knees with your stomach facing towards the ground. Roll up towards the groin area, but stop before you get to any sensitive areas. Do this 10 times. I've seen a lot of controversy on rolling things out, so feel free to avoid this one if you'd like. I don't do the foam rolling on a regular basis Core Activation/Pelvic tilt: This isn't so much a stretch as something to help remind you to bring your spine back to neutral. Lay down on your back on a firm surface (preferably yoga mat on a hard floor). Suck your gut in and try to bring your lower back to the ground. Do this 3 times, 5 seconds a piece. This one is meant to do between some exercises if you feel like your form is getting a bit sloppy Strengthening: Isometrip Hip Flexion: Sit in a chair with your pelvis in the neutral position. Place your hands just above your knee. Try to bring your knee up while pushing down to give it some resistance. Do this for 30 seconds on each side. If towards the end it gets difficult, don't worry about getting the 30 seconds or feel free to ease up on the effort you're exerting. It's important to keep the pelvis neutral and not engage the lower back. If you have to sacrifice time or effort, so be it. I know I do. The thing I really like this is you can do it at work Core (Wall push with heel tap): Lay on your back with your hands pressed against the wall. Gently push off on the wall, but don't push off far enough to where you move. Once you're in a steady position, lower one leg and touch the ground with your heel. Then do the other leg. Repeat 15 times. DISCLAIMER: This one is crucial to maintain good posture, as your lower back will want to engage if your core isn't engaging properly or strong enough to complete the exercise. If you experience any lower back pain after/while doing this, you might want to find another strengthening exercise that's a little easier to do to strengthen the core Side Pallof press: Attach a training band to a wall. Kneel down and make sure your pelvis is in the neutral position. With your arms straight out and towards one side of your body, slowly stretch the band towards the center of your body, but make sure to keep your arms straight out. Hold there for 5 seconds and then slowly return it towards where it's attached. Do this 10 times X-band walk or banded clam: I'd do one or the other during any given training and not do both X-band walk: Take a strengthening band and put it on the floor while holding both ends up. Use both feet to step on top of the band, keeping them about shoulder's-width apart. Take side-steps one direction and then do the same distance back. I'd go a distance where you start to feel it, then go back the direction you came Banded clam: Similar setup to the arm openers, but this time with a strengthening band tied around your legs, just above the knees. With your heels touching the whole time, raise the top knee and gently push the top heel down to the bottom one. Hold 5 seconds and return back to neutral. Repeat 10 times Single-leg glute bridge: Lying down on your back on a firm surface (yoga mat on the floor), raise one leg in the air. Push up with your opposite glute with a bridge extension, making sure you keep good posture (make sure you engage your core and don't use your hands/elbows to lift you in the air). Hold for 5 seconds and lower yourself back down. Repeat 10 times The first two weeks, I incorporated half of the stretching and strengthening exercises listed. See which ones make you really feel the stretch/strengthening and focus on those Coupling this with maintaining good posture (sitting up straight while maintaining a neutral pelvic tilt) has done wonders for me. The next two weeks I incorporated almost all of the stretches/strengthening exercises. Now, I usually do 4-5 stretches twice a day (once when I wake up and once in the afternoon), and strengthening exercises every other day. I hope this helps. Again, and I can not stress this enough, this is walking you through what I do but a medical professional is crucial to helping your chronic pain. After all, it's what helped me. Listening to my PTs was one of the best decisions I've ever made. I'm happy to answer any messages/comments about what I've gone through and why I am doing the things I'm doing. They were the ones who determined where I was weak, where I was super-tight, where I was tight, and where I was generally alright, and tailored my program to match that. No one is going to be the same, so they'll probably recommend something different than I did and they're 100% right in doing so. [link] [comments] |
| How can I make my shoulders less tense? Posted: 24 Mar 2020 12:42 PM PDT My shoulders feel tense all the time. It's gotten to the point where I can't really play guitar anymore because my shoulder will tighten up as I move my hand and the pain/stiffness will ruin my ability to play well. It's to the point where I basically have constant pain in my shoulders and upper arms. Is there anything that can be done to alleviate this? I'm looking for stretches, massages or strengthening exercises. [link] [comments] |
| Resistance bands with door stop UK Posted: 24 Mar 2020 12:35 PM PDT Hello, Looking for recommendations for Resistance Bands with a suitable door stop in the UK? Thanks in advance [link] [comments] |
| On Lockdown and have no way to do pull ups - any replacements? Posted: 24 Mar 2020 12:27 PM PDT In a kind of strange position where I'm on lockdown at the moment and have no way of doing pull ups at home (can't use a normal pull up bar at home as in a cottage where the doors have strange dimensions and can't fit one) You are allowed out once a day for exercise (in the UK) but I think most of the parks are locked up that might have a suitable piece of equipment for them. It isn't the end of the world if I can't do them (probably a poor choice of phrase) but was just wondering if anyone has a decent replacement? I have resistance bands so would something like face pulls be a decent pull to do? Hope everyone is looking after themselves, and thanks for any replies [link] [comments] |
| Elbow tendinitis from greasing the groove Posted: 24 Mar 2020 11:53 AM PDT I think I've developed elbow tendinitis from greasing the groove and I think it's due to the increased volume. I've gone from doing chin ups and dips 2-3x a week to multiple sets a day, everyday for the last four days. The pain isn't huge but I don't want to risk making it worse. Should I rest it? Or move on to something easier on the elbow e.g. rows and pushups instead of chin ups and dips? Also, how do I prevent this from happening in the future? Should I warm up before every set of chin ups and dips? [link] [comments] |
| Posted: 23 Mar 2020 03:18 PM PDT Are there better ways to learn the handstand pushups than doing the pike pushup progression from floor to some kind of elivation? I can do some reps with back and even chest to the wall as well. Now I'm failing in the free handstand because I don't know how to shift my weight to maintain balance. Are there any good drills to learn the weight shift and do correct form. I feel like I'm still to weak to get a good form with my arms (Not this T-style which I heard is bad for the shoulders) and to really control the movement. Thanks for helping me out [link] [comments] |
| one-arm one-leg pushup VS elevated feet one-arm pushup: which one is harder? Posted: 24 Mar 2020 03:32 AM PDT Hi guys, at the moment I'm just beginning to be able to do a few reps of one-arm pushups, so I can't do either of the more advanced variations. I wanted to ask to the more seasoned bodyweight warriors: which progression is harder, for you? The one-arm one-leg pushup or the one-arm pushup with elevated feet? The answer might depend on how much you elevate your feet... but for the sake of clarity let's just say "normal bench height". [link] [comments] |
| Hey yo , what books would you recommend after finishing overcoming gravity2 ? Posted: 24 Mar 2020 06:54 AM PDT I read smart bodyweight training and grind style calisthenics too , so any other suggestions? [link] [comments] |
| Are there rountines that don’t require pull-ups, dips, etc? Posted: 23 Mar 2020 10:52 PM PDT Hey So I can no longer go to the gym as I'm quarantined. Besides for stuff in my house, I don't have access to equipment. I was looking at the wiki/rountine but it needs you to have roundels, ability to dips and some other stuff. I've used some resources such as Arnold's guide. But either everyone's like 10 minutes push-ups sit-ups and planks and your done! I want to do as much as possible for longer periods every day. Is there an app, program or resource I can look at? [link] [comments] |
| Training Tuesday - Post Your Routine for 2020-03-24 Posted: 23 Mar 2020 11:06 PM PDT Training Tuesday! Post the full details of your routine and the progress you've made over the past week. Include as much detail as possible. All the past Training Tuesdays If you are posting an update from last week's thread (please do!), please link your old post. Copy the comment's address by right clicking the "Permalink" under your comment and clicking "Copy Link Address/Location" or similar, depending on your browser. Then include this in your post: Include these sorts of details:
Highlight the improvements you have made in your routine, since last week and include any videos or photos that are relevant. All top comments must be routine posts. Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] |
| Split Strength and Skill Days, or do it on one day? Also, training with sore muscles? Posted: 24 Mar 2020 04:34 AM PDT Hey guys, I am just starting with the recommended routine and wanted to use the off days to do skill days for learning handstand. But after doing some handstand practice yesterday, my back and shoulder muscles especially feel very sore. So now I am wondering if it would be a better idea for me to do both strength and skill work on one day, so all of my body has a rest day inbetween. Or should I just train even with sore muscles and it will get better once my body is a little more used to the exercises? Would love to hear your advice! [link] [comments] |
| Planche/HSPU/zanneti press/iron cross carryover Posted: 23 Mar 2020 06:43 PM PDT Sup bwfers, I've been working on my straddle planche for almost a year now and haven't gotten very far (~ 3 second adv tuck on rings). I am able to hold an iron cross and do a pull out or two, like two freestanding handstand push ups, 8 RTO dips and do over 50% bodyweight zanneti press. Still, cannot straddle planche. If anyone here can straddle planche or planche what is your BW and zanneti max or ratio? Or any others I listed? Peace [link] [comments] |
| Calisthenics + Weight Training : Recovery Questions Posted: 23 Mar 2020 06:57 PM PDT Hey guys, I do genuinely apologize if this question has been answered... spent a good bit of time looking and found a bunch of posts/articles that were related to the topic but didn't come up with a conclusive answer. So here's the background. I'm a powerlifter who's switched to predominantly home calisthenics workouts with everything going on. I've always done weight training exclusively, but uh... I'm absolutely LOVING calisthenics. I'm awful at it, my flexibility is embarrassing, and my endurance is laughable, but I'm completely falling in love with the training method and want to progress to more advanced movements in the future. I genuinely want to get the point where I can do those crazy flags and handstand pushups and all the cool stuff you guys do every day. I want to be able to walk up to a bar at a park and go "yeah I can do something awesome with this thing". Here's my question. I'd like to potentially develop an alternating training schedule of Weights - Calisthenics - Weights - Calisthenics - Weights - Calisthenics - Off, and I've seen some posts of people having success with similar plans, but I have some concerns. How can a plan like that be optimally set up to make sure that proper rest is adhered to? I'm not worried about overtraining per say, I'm pretty smart with my programming and my goals would be strictly strength progression on weight training days and volume on bodyweight days, but I am worried that working with so many compound exercises multiple times a week could take a toll on my body. Has anyone had success with something similar, and if so, how did your body respond/what tips would you have for optimizing training and diet? Thanks! P.S. Any tips for a newbie bodyweight trainee are welcome too :) [link] [comments] |
| Posted: 22 Mar 2020 07:34 PM PDT Starting stats 29 male 108kg 184cm Initial goal 90kg Routine Move after 3 months 198.1kg (lost around 21 pounds) skill progress From 2 pushups total (the only initial test i did) to 8, 6, 5 inclined, knee to fail with 60sec rests. 10 second chest to wall hs. Halfway pics http://imgur.com/gallery/VunQ9K9 Motivation So I started out by turning 29 and realising I only had 1 year left to keep the promise I made myself a few years ago... Sort my career out for now and get back in shape before I hit 30. For some reason it really motivated me. Method I fixed the diet slowly first, I actually love water so cutting out any other drinks was easy for me and a logical place to start. I'm pretty lazy when it comes to cooking so I opted for Huel shakes at work (I wasn't keen at first but I'm now addicted to the stuff). Then I just substituted stuff crisps for popcorn, chocolate for fruit and so on. Then once I was consistently hitting 1500 calories with healthier foods, around 2 weeks in. I found bwf and decided to start the move workout on the wiki. Day 1 I tested myself, I could only do 2 good form pushups. But after 2 and a half months of working through phase 1 well into phase 2, my last workout i did 8 pushups, 6 pushups, 5 inclined pushups, followed by knee pushups to failure. what next My goal weight is 90kg so this is just halfway there. After that I'll be upping my calories and setting some new targets based on skills. Thanks to anyone that helped put the recommended routines together and this community as a whole gave me all the info I needed to make the start I have. [link] [comments] |
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