Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-02

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-02
• Training at home but don't have access to a pullup bar or rings? I put together a list of 26 at-home pull up alternative back exercises that require minimal equipment (including row progressions, isometrics, banded exercises and more). Hope it helps!
• I want to practice my pull ups but because of corona I can’t go to the park
• [COVID-19 Survey] How has COVID-19 affected your workout routine? Tell us in a brief, 30-second survey for a chance to win one of four $75 Amazon gift cards!
• Looking for an accountability workout buddy for RR
• Question about Greasing the Groove
• Progressing with RR?
• Advice on rings tricep-specific exercises: a) Ring Triceps Dips or b) Ring Tricep Extensions
• Nausea and lassitude problem during the leg workout
• Getting more tired in the dominant side
• [Discussion] What are some effective ways to train/condition/ V02 max, WHILE being kind to your joints?
• Lost a lot of weight after starting Bodyweight/Calisthenics and seeing positive results, wondering about managing my dropping weight with muscle gain
• Best books or compendiums that explain the right form of almost all bodyweight exercises (strength exercises and other exercises such as cobra pushups for instance) ?
• Weighted Dips At Home - Weight Belt Ideas?
• I have hit a plateau in bodyweight fitness plan
• What works best for increasing pistol squat reps? I can do 2 on my left leg and 1 one on my right leg before faailing and falling to the ground
• Are people ignorant to how great bodyweight fitness is or set in their ways
• Increasing number of sets in each RR workout instead of progressing?
• has anyone trained with a only fingers grip? im having problems with it, afraid i may get a finger injury or tendinitis or something

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-02 Posted: 01 Apr 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders: Read the FAQ as your question may be answered there already. If you're unsure how to start training, check out our Recommended Routine, or our more skills based routine: Move. Even though the rules are relaxed here, asking for medical advice is still not allowed. For your reference we also have these weekly threads: Motivation Mondays Training Tuesdays Concept Wednesdays Technique Thursdays Form Check Fridays Slip Up Saturdays Progress Sundays Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. submitted by /u/AutoModerator [link] [comments]

Training at home but don't have access to a pullup bar or rings? I put together a list of 26 at-home pull up alternative back exercises that require minimal equipment (including row progressions, isometrics, banded exercises and more). Hope it helps! Posted: 02 Apr 2020 08:25 AM PDT If you're fortunate enough to have access to a pullup bar or some rings, then you're all set with the RR pullup & row progressions when it comes to strengthening the back. But as many people have found, getting hold of a pullup bar isn't that easy right now, which makes it somewhat challenging to do both vertical and horizontal pull progressions. The good news is that there are plenty of at-home back exercises you can do with little to no equipment. Below I've put together a list of 26 that may be useful to you depending on your equipment situation. I've included the exercise descriptions below, but I've also made: A short video demonstrating each exercise An in-depth article with pretty pictures Hope this helps! Feel free to ask any questions below and I'll help out wherever possible. --- A few notes: Although I've listed 26 back exercises below, I'm not suggesting you should incorporate all of them, all of the time. Less is more - ideally, you'd pick 1-2 exercises and progressively overload over time. But it's nice to have options in case of limitations. My preference is to use the row and/or a weighted progression as the main pull exercises, typically working at 3 sets of 5-8 repetitions, with the primary goal of building strength. Get comfortable with 3 sets of 8 before experimenting with the next progression. The isometrics and banded exercises are there as extra options if you don't have access to a stable rowing surface or weights, or if you just want to mix things up a bit / add more volume. I would perform them for higher reps (~12), or at a slower tempo for more time under tension. You won't develop crazy feats of strength with them, but they can be useful for supporting joint health, improving posture, and potentially even building muscle. Not sure how to get started? If you're just new to home training, you don't have a home pull up bar, and you're not sure where to start in terms of incorporating a back / pulling exercise into your routine, I use the following format: Exercise 1: Lower body hinge/squat movement. 3 sets of 5-8 reps Exercise 2: Upper body push movement. 3 sets of 5-8 reps Exercise 3: Upper body pull (back) movement. 3 sets of 5-8 reps I perform two different sessions with the same basic structure as above. In session 1, I perform a squat variation, a vertical push, and then a horizontal pull (typically a bodyweight row). For session 2, I use a hinge progression, a horizontal push, and for now the same horizontal pull as session 1 to keep things simple. From my experience, most people can benefit from doing more horizontal pulling work to combat the rounded posture encourage by modern-day living. So more volume gives you a chance to address any potential imbalances there. If you have any questions at all, feel free to leave a comment below and I'll get back to you. Happy training! --- 7 Row Progressions As I touched on above, my preference is to use the row progressions as my primary back exercise. You'll just need a sturdy table, two chairs, or railings for the intermediate progressions (beyond the towel row). I would shoot for 3 comfortable sets of 8 before moving up to the next exercise. Elevated feet and then front lever rows would be the next progression after number 5-7, but they may be unsafe if you're using a home setup, hence why I left them out. 1. Towel Row If you have a sturdy door or an upright, the towel row is a great option for working the mid back. Attach the towel to the door handle or upright, then: Brace through the core and activate the glutes (so the spine moves as one unit). Initiate the pull from your mid back, as opposed to your arms. Aim to pull your elbows past your torso (keeping them as close to your body as you can). Think about pinching your shoulder blades back and down as you pull. 2. Incline Towel Row To progress the towel row, simply decrease the angle between your back and the floor. Again, maintain tension throughout the midsection, keep those elbows in close and pinch your shoulder blades together. 3. One Arm Towel Row When you've mastered the incline towel row (you can comfortably perform 3 sets of 8 repetitions), experiment with the one-arm version. The cues are the same, but it becomes more important to stabilise through the core to resist rotation. 4. Horizontal Row / Australian Pull Up The horizontal row is typically performed using gymnastic rings attached to a pull up bar, or on a barbell in a rack. If those aren't available when training your back at home, you can still perform the movement if you have access to two sturdy chairs, a table or some railings. To progress the horizontal row further, you can straighten and elevate the legs onto another chair/bench. I've not included it in this guide as I personally don't have access to a sturdy enough setup right now. The following are alternatives if you're in the same boat and can't raise the legs or begin working on front lever progressions. 5. Weighted Horizontal Row If you have a backpack and some weights (or a load of tinned food) you can progress the horizontal row by adding weight. 6. One Leg Horizontal Row This wouldn't be my go-to, but if you're without weights and want to add some anti-rotation into your rows, you can play with lifting one leg off the floor. 7. Archer Row If weights aren't available, you can progress your rows by pulling more towards one arm at a time with archer rows. Not pictured due to equipment limitations, but if you have a super sturdy setup you can really shift the weight towards one side at a time, straightening the opposite arm completely. This is a great way to highlight and address any imbalances. 8 Isometric & Lower Back Exercises These isometric and lower back exercises can be useful if you don't have access to a sturdy place to row and/or weights. As I touched on earlier, I would perform them for higher reps (~12), or at a slower tempo for more time under tension. You won't develop crazy feats of strength with them, but they can be useful for supporting joint health, improving posture, mitigating back pain and even building muscle. 8. Hinged Isometrics A hip hinge can be an effective way to strengthen both the lower and mid back to support posture. I like spending a few breaths in three different positions: T-Rex - elbows in close, squeezing the shoulder blades together. Optional roaring. The W - scooping the elbows, down, forward and under (externally rotating at the shoulder). Overhead - trying to keep the arms straight and bring them past the ears. 9. Wall Slides The wall slide is a great exercise for correcting forward head posture and rounded shoulders. With your heels a few inches away from the wall, press your bum, lower back, mid back and head against the wall, bracing the core and tucking the chin slightly. With the arms in contact with the wall, slide them from a W shape by your side, to straight up overhead. Maintain that contact with the wall (including your low back) throughout the movement. You may need to step your feet a little further away from the wall if maintaining contact with the back proves too difficult at first. 10. Wall Row This wouldn't necessarily be one of my go-to exercises, but it can be useful for a complete beginner, someone with no access to equipment, or someone who wants to feel what it means to activate their mid back. With the elbows against the wall and close to the body, you're going to drive them into the wall, squeezing the shoulder blades together. Your chest will come off the wall, and you can hold this end range position for 5-10 seconds at a time for sets of 10-12 reps. 11. Floor Elbow Row This is the same as the above, except using the floor as the platform to push off. Gravity makes it a little harder than using the wall. 12. Reverse Hyper A highly regarded exercise for strengthening the lower back and glutes. Find a sturdy stool or a big pile of cushions. With your core braced and your pelvis in a posterior pelvic tilt, lift the legs up off the floor, extending at the knees and hips. You can hold at the top position for a set amount of time, opt for repetitions, or a combination of both. 13. Floor Pull Up This is perhaps the most 'out there' exercise on the list, and not one I would typically go to. But if you don't have a home pull up bar or, anywhere to row, or something heavy, but you do have a nice shiny floor, the floor pull up can be a decent way to activate the lats, and to some extent the mid back. Starting prone with the arms overhead, keep your forearms planted and squeeze your shoulder blades back and down to pull your torso towards your hands. Squeeze at the top position for a few seconds, before pushing back to the start. 14. Superman The superman can be a useful drill for activating the back body - handy if you're working towards any backbends like the bridge or wheel. A few important cues: Try to keep the tailbone tucked under (activating the glutes) to take strain off the lower back. Also avoid craning the neck up when you rise - look down at the ground or ever so slightly ahead of you. 15. Bird Dog The bird-dog is a great core exercise for working on the oblique slings (something I'm looking to cover in more detail soon). From all fours, stay stable through the midline and lift the opposite arm and leg. You're looking to minimise any rotation through the shoulders and pelvis, as well as any arching through the low back. 5 Weighted Back Exercises Although we'd ideally perform the following with dumbbells or kettlebells, with some creativity you can come up with a decent temporary alternative. Suitcases, heavy backpacks, water bottles, bulk bags of rice, sandbags, and rocks can all work fairly well (just be safe). Like the row progressions, I'd work with with 3 sets of 5-8 (potentially 8-12 if a higher load isn't available). 16. Lat Pullover The lat pullover is one of my favourite back exercises for improving overhead mobility. It's also a decent way to strengthen the lats and serratus anterior, making it a decent pullup alternative with dumbbells. Find yourself a sturdy surface, press a weight out in front of you, and then maintaining straight arms, slowly lower overhead. You'll feel a nice stretch on the lats, before bringing it back to centre. 17. Bent Over Row The bent over row is an excellent way to build a strong, muscular mid back. Hinge from the hips, stay stable through the core, and keep the elbows in close as you squeeze the shoulder blades together, guiding the weight to just below your sternum. Not pictured: if you have access to 2 weights of the same size, I'd opt for a double bent over row for increased range of motion. 18. Single Arm Bent Over Row The single arm version allows you to load up the weight, increase range of motion and also get a little rotation through the thoracic spine. Just be sure to keep the core braced and avoid rounding (hunching) through the mid back. 19. Kettlebell Swing If I had to pick one exercise for building a combination of strength, power, endurance, and all round athleticism, it may well be the kettlebell swing. I like using sets of 10 for swings, and unlike most of the other back exercises listed, I do them on a separate day to my normal strength workout, incorporating them into more of a conditioning-foccussed routine. A few important points to keep in mind: The primary movement with the kettlebell swing is a hip hinge - most of the motion occurs at the hips, as opposed the knees (as you'd see in a squat). Keep your core braced throughout the movement so the spine moves as one unit. This includes the neck - avoid craning the head up to look forward in the bottom position. The shoulders stay packed or locked back and down throughout. Drive with your hips, squeezing the glutes through the upward phase of the movement, but not overextending at the top (ribs stay down like you're in a plank position). The arms are like ropes extending from the body. They don't do the lifting, they just transfer the force from your hips. The feet stay firmly planted with the arches lifted. External rotation into the floor helps to create torque and keep the knees safe. 20. Single Arm Kettlebell Swing Although you may not be able to generate quite as much power with the single arm kettlebell swing, it does add another dynamic in the form of anti-rotation through the core. You'll have to work hard to stop your upper body rotating as you swing, and to keep the shoulder loaded into the socket. 5 Back Exercises With Resistance Bands Although it's not easy to get a complete pull up alternative with resistance bands, they do open up a range of options. Resistance bands seem to be some of the few home fitness items that haven't sold out at the time of writing. They're inexpensive and useful for building power, shoulder prehab and more. 21. Band Pull Aparts A great prehab / warmup drill for activating the rear delts, lower traps and rhomboids. Start by holding the band out in front of you horizontally. Allow the shoulders to protract in the first position, then keeping the arms straight, pull them back and down (retract and depress) to finish the movement. Think about squeezing a penny between your shoulder blades. 22. Face Pulls The face pull is one of my favourites for all round shoulder health. I usually do them with cables or gymnastic rings, but a band can work well too. Setup the anchor point at head height or just above (you may need to kneel on the floor for this). Start by pulling the band towards your face, and when your hands are an inch or two from hitting you, externally rotate through the shoulders, keeping the elbows high. In the finish position, you should feel like the shoulder blades are scooping back and under. I like to hold for a few seconds in this position before continuing. 23. Banded Twist Row The banded row is a great drill for activating the posterior oblique sling - the connection between the glute and lat on the opposite sides. This connection is crucial for all kinds of athletic movement patterns, including running, swimming, throwing, and many more. It's a little difficult to describe without a video or imagery, but I'll give it a go: Setup your anchor point around the middle of the ribcage height. You start with the right hand and right leg forward, with some tension on the band. With a nice upright posture, set the right shoulder back and down, and at the same time activate the left glute. Your then going to pull with your right side, bracing through the core, keeping the left glute activated and rotating through the thoracic spine, allowing the neck and head to follow. Hold at the end range for a few breaths or return to the start position and perform repetitions. 24. Dynamic Twist Row Here we add some explosive movement to the above banded twist row, which I feel has more transfer over to athletic movement patterns. This time you start with the opposite leg and arm forward. As you pull with your arm, you step back with the opposite leg, activating that glute as you land on the ball of your foot. You can send the opposite arm forward in a counter-movement as you step back. Again, try to stay stable through the core and pelvis, and nice and upright through the torso. 25. Seated Row If you have a strong upright and some heavy resistance bands, the seated row is a great option. Just like the bodyweight rows, stay stable through the midsection, pull the elbows past the body and squeeze those shoulders back and down. 26. One Arm Seated Row As above, but you're forced to be more mindful of your core as you resist rotation. Not a bad option if you start to run out of band resistance for the two arm version. --- Hope that's useful to you guys. If you have any questions at all, feel free to ask below and I'll help out if I can! submitted by /u/HealthRoom [link] [comments]

I want to practice my pull ups but because of corona I can’t go to the park Posted: 02 Apr 2020 12:13 AM PDT Hey all. I recently transitioned to calisthenics after hitting the gym for a year. I can do many pushups, some dips, and a couple of intermediate moves. However, I still can't do a pull up. I've been going to the park and practicing negatives but now all parks are closed where I live. I'm so set on doing my first pull up. How can I practice now? Any ideas? Thanks boys and gals Ps. The door frames in my house are way too weak to support weight Edit: Thanks everyone! You guys gave me some solid ass ideas submitted by /u/nighthde [link] [comments]

[COVID-19 Survey] How has COVID-19 affected your workout routine? Tell us in a brief, 30-second survey for a chance to win one of four $75 Amazon gift cards! Posted: 02 Apr 2020 06:05 AM PDT Hey r/bodyweightfitness So, we all know what's happening around the world right now. With social distancing measures trying to #flattenthecurve, many aspects of our day-to-day lives have changed significantly. I want to know how the current COVID-19 pandemic has affected your workout routine. If you wouldn't mind taking 30 seconds of your time to answer a few questions, I'd really appreciate it. Plus, I'll be giving away four (4) $75 Amazon gift cards to people who complete the survey. Link to the survey: https://forms.gle/cCoUSUhmz8Vvapvk9 Your time is greatly appreciated, and I hope everyone stays safe (and fit) during these tough times. Thanks! submitted by /u/thehomefitfreak [link] [comments]

Looking for an accountability workout buddy for RR Posted: 01 Apr 2020 10:42 PM PDT Being socially motivated person during social distancing times is tough. I slept in until 11am and rolling over to work remotely until dinner. But then I found an accountability buddy for my flexibility program. We have been going strong for over a week waking up at 7am to do our flexibility program for 1-1.5 hrs every weekday. It's had an amazing impact not just on my mobility, but on the structure of my day, my motivation for work, my sleep schedule etc. I recently discovered bodyweightfitness RR and I thought it would be a good way to condition for my pole and aerial practice while all the studios are closed. But I'm struggling again with motivation and consistency, especially during the workweek. Are any of you guys socially motivated like me and are interested being my accountability buddy? Here are a few things that I'm looking for: Schedule: You can do the program twice during the workweek M-F between 2:30-7 PST. I do the program on the weekend once, but I usually find enough willpower for the weekend workout; it's the weekdays that really trip me up. You are up for an audio/video call for the duration of the workout. Text message accountability is too weak for me. Your pace and mine are roughly matched, in about 80-90 minutes, taking the recommended 90 sec rest between sets. You are chill and ok to wait a few sec/mins between pairs (Eg. Say hi, do warmup together, wait for both to finish, do 3 sets of pull-up/squats, wait for both to finish etc.) I don't want this to become a race to the finish with bad form, but I do want to do this together. Nice but not necessary is if you are interested in working on headstands, elbowstands, shoulderstands, and/or handstands, either separately during rest day or after warmup. If this sounds good to you, please leave a comment or DM me and let me know what days/times work for you. If none of this works for you but you want an accountability buddy, also feel free to comment with what you are looking for and hopefully find one here =) submitted by /u/onRedWinds [link] [comments]

Question about Greasing the Groove Posted: 02 Apr 2020 11:58 AM PDT Hi, everyone. Since we're all in lockdown over where I live, I thought it was the perfect time to try Greasing the Groove for my pull-ups, whilst maintaining the rest of my routine as it was before (pull-ups excluded, of course). Now, I know for a fact GTG is not an optimal routine for hypertrophy, my question however is whether it will provide enough stimuli to guarantee that I maintain current muscle mass. My guess is it will, through total, accumulated volume. I am not entirely sure, though. What do you all think? submitted by /u/dhectordubois [link] [comments]

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