Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-11 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-11
- Slip Up Saturday (Chaturday): This is the thread to vent, laugh, and humble yourself with this past week's screw ups in training. You can also tell us all about it on our Discord chat!
- How to Quickly Learn the Frogstand to Handstand
- FIRST PULL UP
- The Quarantine Workout Template
- Combining Calisthenics and Bodybuilding?
- My lockdown goal: Learn how to muscle up. Any tips?
- Workouts guided by songs
- Protact shoulder blades when doing Pushups and Dips?
- Need help in deciding what to do on rest days
- Gym (weight) exercises to compliment calisthenics?
- What can I add to Arnold's home workout?
- Clamp on dip bars?
- Workout critique and quarantine workout questions.
- Beginner Advice
- Outdoor bar recommendations
- Can't get into the elbow lever
- Grip Tape for Metal Parallette Bars
- Do I need to lose more fat or gain more ab muscle to see more defined abs?
- Front Lever Progression Tips
- Why does my left side grow bigger?
- Is ThenX Actually Legit?
- Struggling with pull ups.
- Quarantine Workout
- Knee locking during pistol squat
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-11 Posted: 10 Apr 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 11 Apr 2020 06:51 AM PDT Welcome back to the thread where no matter how new or adept you are, we can all take a moment to embrace the shortcomings that come with this journey, finding ways to improve together. If you've got a photo or video of yourself face planting from a handstand, doing a muscle-up into a low ceiling, or simply want us to sympathize with your lack of resolve in training consistently, this is the thread for you! Be sure you are familiar with the rules, particularly #2: No Medical Advice. So how'd you goof this week? Tell us about it! Share your epic fails! Click here to view last week's thread Click here to view previous Slip Up Saturdays. ADDITIONALLY, Saturday is the day we promote our chatroom, which we maintain throughout the week. There, you can find some of our active subscribers lounging around ready to provide real-time answers to your burning questions, or make friends with a common interest in bodyweight fitness! Follow the instructions below to get started: Step One: Click on this link to join us on Discord. Register for an account if you don't already have one! Step Two: Say hi, bullshit with us, or ask any questions you like and tell us how much you deadlift. [link] [comments] |
| How to Quickly Learn the Frogstand to Handstand Posted: 11 Apr 2020 08:21 AM PDT The frogstand to handstand is a great skill to learn right after learning the handstand as it builds on a lot of the shoulder strength and balance gained while learning the handstand. While the strength it requires is significant it shouldn't be out of reach for anyone with a little bit of handstand experience. In this post I'm going to be outlining the best ways to gain strength for the frogstand to handstand as well as some of my tips when it comes to actually being able to do the movement while staying in balance. I also made this YouTube tutorial for the frogstand to handstand, which I'm actually very proud of. The information in the YouTube video and Reddit post is the same, just the video has examples of all the exercises and my commentary. I won't take any offence if you just want to read this post! Prerequisites The only real prerequisite for this is to be able to hold a good form static handstand for around 10-15 seconds, along with being able to hold the handstand at least a third of the time you attempt to kick up into it. This is just the obvious "don't learn to run before you can walk sort of thing. If you can't do a handstand there's not much point in trying to learn this as you won't be able to hold the top position and its not gonna look very good. Also in learning the handstand you get quite a lot of shoulder strength and knowledge about greasing the groove which is going to accelerate your progress when you try to learn the frogstand to handstand. The other prerequisite is a basic level of pushing strength that we will talk about in the next section. Gaining Strength Assuming you are already training your pushing strenth, there are only really 2 exercises that you really need to do to gain the required strength for this movement. One of these exercises being a progression of the other. Pike Push-ups you should add these into your current routine such that you are doing around 3 sets of 5-8 reps of these, roughly 3 times a week. If you can't do 5 reps of these you should work on your pushing strength with easier exercises like standard push ups, dips etc. For the form of these, the most important thing is that you don't flare your elbows out cos this can be pretty bad for your shoulders, it also uses your triceps rather than your shoulder which is what you want to target with the exercise, so make sure you keep your elbows tucked in. the second thing is that you should aim to get your nose at least a couple of inches in front of your hands at the bottom of every rep. almost try to lean forward as much as you possibly can, you'll find it makes the exercise a lot harder. One way of thinking about it is that your body is supposed to pivot around your elbow and your forearm should stay roughly perpendicular to the ground all the time. So lets say now you can do 3 sets of 7 or 8 of these, how to you make it harder, well, you can elevate your feet, and you can also do them on paralettes to increase the range of motion. Once you feel like it's just inconvenient to elevate your feet any more you can move onto the next exercise. Wall Handstand Push-ups These are much much harder than pike push ups, and not really necessary to be able to do the frogstand to handstand, but being able to do them does make it a lot easier so if you're struggling with the balance aspects of it, you can just use these to get stronger and muscle your way through it if you want to. The form cues for these are pretty similar to pike push ups. Aim to rotate around your elbow and get yours nose decently in front of your hands. One of the most important things is that you try to keep a straight back, as arching it causes you to use your chest much more rather than your shoulders which we don't want. Also make sure you lock out at the top of every rep, as this is what you'll be doing when you actually do the frogstand to handstand, along with just being the correct way to do the exercise. You can still aim for around 3 times a week with these but maybe go for 3-5 sets of 3-6 reps, aiming for around 15-20 reps in total. When I first learnt the frogstand to handstand i was able to do 3 of these with perfect form but I think I was stronger than I needed to be. Tips for Balance The movement is made up of 3 main positions and movements that you've gotta get your head around. Optimising the Frogstand There's two ways you can hold this position you have your knees on top of your triceps or kind of wrapped around them (this is hard to describe without the video). Having them on top cuts out a little bit of range of motion and makes the movement just a little bit easier, so I'd recommend this for when you start learning. I'd also recommend quite a wide initial position as this also cuts out a bit of range of motion and just makes it that little bit easier. Then when you manage it, you can start making your hands narrower to give yourself more of a challenge. Moving off with the Knees This is quite intimidating as it can lead to you smashing your face into the floor, so I'd recommend putting a cushion down in front of you. The key is to try to bend your arms as little as you can in order to minimize the amount you have to push up in the later steps. Starting in a less bent armed, more straight armed frogstand also helps with this. To gain confidence and co-ordination you can try to rock your knees just a little bit up off your elbows and then put them down and you can just lift one leg at a time to gradually build up to that stage. When your ready, its just a matter of trying the full thing. When you start you'll need to consciously avoid over balancing with your wrists. When you kick your legs out, try to keep your core engaged to avoid that banana back, its likely that your legs will feel like they are a lot lower than they are so keep that in mind. Its often very helpful to film yourself to make sure you're doing it right. Pushing up into a Handstand Next you've got the push up into the handstand position. This is kinda what all the strength training is for but its your job to make this as easy as possible for yourself by bending your arms as little as possible in the previous steps so you have to push up as little as possible in this one. You're starting from a slightly more than 90 degree handstand position and moving into a straight handstand. The best way to approach this is, rather than trying to go up really quickly into a handstand because you'll definitely lose balance this way, you want to focus on just staying in balance in your current position and just trying to push up a little bit higher very slowly, almost focusing more on keeping your balance than pushing up Also try to stay in that hollow straight backed position and don't let the banana back come into play. Besides just getting stronger that's kind of the only advice I can give. Some other helpful exercises are 90 degree handstands and handstand push up negatives. When going for negatives, try to make the rep last as long as you possibly can. 90 degree handstands are just holding the middle position of a handstand push up for as long as you can. I hope this post helped you on your journey to learn the skill. I think it's a great way to start the journey of "pressing into a handstand" and can lead to lots of other nice skills like L-sit to handstand and pike press to handstand. Thank you for your time, if this was worth your time feel free to leave an upvote :) [link] [comments] |
| Posted: 11 Apr 2020 07:27 AM PDT I started training for pull ups abt 1 month ago and just achieved to do 2 reps of pull ups. During the quarantine period I set a goal to achieve 5 pull ups by the end. Any tips on how I can achieve it? And also should I change any part of my current workout Current workout: Scapular pull ups: 3sets X 15 Resistance band pull up:3sets X 10 Negatives: 3sets x 5 Inverted row: 3sets x 12 [link] [comments] |
| The Quarantine Workout Template Posted: 10 Apr 2020 01:37 PM PDT |
| Combining Calisthenics and Bodybuilding? Posted: 11 Apr 2020 06:02 AM PDT Hi all, I've been training for size in a weightlifting/bodybuilding style for the last 8 years or so and as a result I've put on some muscle but along with that I've lost a lot of flexibility, as well as got a lot of niggles and joint soreness/cracks etc. I want to move predominantly over to calisthenics and gymnastics and really work on my mobility, however I also don't want to lose the muscle I've built. Can anyone recommend me a weekly way of building my routine/program? For reference, I have gymnastics on a Thursday but every other day I have free. I was thinking: Monday - calisthenics (RR) Tuesday - mobility/rest Wednesday - Calisthenics (RR) Thursday - Gymnastics/mobility Friday - Lower (bodybuilding/hypertrophy) Saturday - Upper (bodybuilding/hypertrophy) Sunday - mobility/rest Any suggestions on how that can be improved maybe? I think it seems the best way to manage recovery whilst also fitting everything in? Any suggestions welcome, thank you in advance. [link] [comments] |
| My lockdown goal: Learn how to muscle up. Any tips? Posted: 11 Apr 2020 02:40 AM PDT Hey everyone. Hope you're all staying safe. So we're in lockdown here in UK and it has taught me, or at least forced me to want to learn calisthenics. Found great joy so far in the exercises and something about accomplishing some of the exercises is a real motivation. One I've wanted to learn forever is a muscle up but never really got the technique or found the right guidance to do it. I've never actively decided to pursue it, but I want to now After some YouTube vids everyone has their own techniques and advice which of course pretty much clash against each others, so just wanted to know is there 1 guide or something you can provide me which I can stick to and follow? What would be your go to? I'm comfortable with doing pullups and pressups but my form for a muscle up just leads me to do a standard pullup. Any help would be great. [link] [comments] |
| Posted: 11 Apr 2020 10:34 AM PDT Quite a few of you folks out there might know the Bring Sally Up workout where you do squats/push-ups/... interchangeably as holds in the starting/ending position for the duration of the song Flower by Moby. Now this is what I'd label a workout guided by a song. My personal favourite to fall in this category would have to be doing a burpee whenever Sting says Roxanne in The Police's Roxanne. Now what I started to ponder about is how many more of these fun workouts guided by songs are out there. There ought to exist quite a lot... Ergo I turned to you guys. Anyone knows any more of these? [link] [comments] |
| Protact shoulder blades when doing Pushups and Dips? Posted: 11 Apr 2020 02:04 AM PDT As far as I'm concerned, retracting the shoulder blades throughout the whole movement when doing Pushups and Dips shifts the load more onto the pecs rather than the delts, while keeping the shoulder joints in a safer position. The recommended pushup tutorial in the RR (made by Calisthenicmovement) advises to protract the shoulder blades during the contracting phase. The dude from Calisthenicmovement also seems to have the shoulders in front of the chest (or at least not far enough behind in my opinion) while performing Dips - but as already mentioned, isn't that counterproductive, especially when trying to target the chest and to keep the shoulders safe? When Benchpressing, you keep the shoulder blades retracted to stabilize them and activate the chest more; doesn't the same thing apply to Pushups and Dips? EDIT: The General Form Cues in the wiki advise the same thing when performing Pushups [link] [comments] |
| Need help in deciding what to do on rest days Posted: 11 Apr 2020 10:12 AM PDT Hi, I follow the recommended routine and i do it on alternate days. Been doing this for a month. Can't thank this sub reddit enough. I recently visited the doctor and was advised to reduce my belly fat and do a lot more cardio exercises. I have such a huge belly for a skinny guy. Currently during the rest days, i just do the Starting Stretching and Moulding Mobility routine. I dont feel like i worked out because its more about stretches. I also started walking an hour everyday inside home. So what can i do that will be more effective? [link] [comments] |
| Gym (weight) exercises to compliment calisthenics? Posted: 11 Apr 2020 10:29 AM PDT Im thinking, for example, the transition in a muscle up. Are there any weight exercises to build up the necessary muscles for the transition phase? Then this got me thinking, what other gym exercises are gonna help with the calisthenics main skills? [link] [comments] |
| What can I add to Arnold's home workout? Posted: 11 Apr 2020 04:57 AM PDT Hi there, I am doing "Arnold's home workout" every other day and it's great for me to incorporate some new (to me) movements. However I find myself with a bit more extra time on my hands and I'm wondering what I can combine to this using body weight and the following:
If you have read this far, thank you and I'm looking for alternate day exercises (other than cardio, which is happening) or ways to increase work on the same days I'm doing the program. I am male, mid-40s, daily workout person, swimmers physique. Thank you all for your help and get after it!! [link] [comments] |
| Posted: 11 Apr 2020 11:58 AM PDT I live in a very small apartment and already have too much workout equipment so I don't want to get a dip station. I haven't been able to dips because I have nowhere to do them. I've tried the corner of the counter trick but it doesn't feel right. I've been thinking I could have a couple of bars that clamp or hook onto my thick metal balcony railing. Has anyone done anything like this or know of a product that can accomplish this? [link] [comments] |
| Workout critique and quarantine workout questions. Posted: 11 Apr 2020 11:54 AM PDT I am 6"5' weighting about 210 with a better than average build, but I look okay but I want to look better( my chest pops out but not much and my arms are kinda defined but not a lot, I want to get as shredded as possible for when this shutdown ends I know its hard to get shredded with body weight exercises but I want to be stronger and look my best. My current workout is 4 sets of push ups till failure everyday ( ill do diamonds, archers, and triceps push ups within the 100 push ups) 4 sets of crunches till failure usually around 200 everyday 30 pull ups everyday a 3 mile run every other day I do use protein shakes and eat fairly well. I would like to lower my total body fat too but i dont know how much I'm at or how to calculate. for equipment I have some resistance bands, a pull up bar, TRX bands, a 14 pound medicine ball and some ankle weights. What Improvements should i make or changes to make my workout benefit me more. [link] [comments] |
| Posted: 11 Apr 2020 04:17 AM PDT Hey guys, I'm new to the Calisthenics community and I've recently finished reading the OG 2 book and love it so far. I'm have been running the beginner program but the thing is I have APT and this is really making the form of my L-Sit wrong because my lower back curves too much to compensate on the tightness of my hamstrings (I cant fully extend my legs without my lower back curving) plus the weakness of my abs. I only found out today that the reason why my hamstrings are tight all the time and aren't flexible is because of my APT. I am progressing decently with my Pull ups (I can do 3x8 with a bit of struggle at the last set) and i can do Dips (3x8) and Diamond pushups (I do 3x12) fairly alright. Should I eliminate the L-Sit for the time being and focus more on Pike Compression stuff and Glute strengthening stuff to help with my APT? I do believe my L-Sit form is bad because of my APT, so what should I correct in my program? I also don't have access to rings and other equipment because of the lockdown, I just have a regular yoga mat, pullup bar, and I use heavy chairs for my L-Sit and the rails of my stairs for my Dips. Any and all help is appreciated, thanks r/bodyweightfitness community!! [link] [comments] |
| Posted: 11 Apr 2020 11:21 AM PDT Does anyone have any recommendations for a good outdoor pull up bars? Something I don't have to worry about leaving outside preferably. [link] [comments] |
| Can't get into the elbow lever Posted: 11 Apr 2020 11:21 AM PDT As soon as I point my elbows on the abdomen I feel a HUGE pressure and feel like throwing up. Is it normal and I just have to cope with this sensation or I'm just sinking them in the wrong position? [link] [comments] |
| Grip Tape for Metal Parallette Bars Posted: 11 Apr 2020 10:57 AM PDT I recently started parallette bar workout with metal parallette bars as shown here: https://www.fitnesstown.ca/35cm-Push-Up-Bars/Product.aspx I am finding that my palms are starting to hurt as I grip the bars tight to not slip. I was wondering if anyone has any success using a tennis grip tape on their parallette bars. I just thought I would ask before spending my money on one. Thanks [link] [comments] |
| Do I need to lose more fat or gain more ab muscle to see more defined abs? Posted: 11 Apr 2020 10:57 AM PDT How do I know what my inhibiting factor is to get more defined abs? I'm currently doing 3 days of workout and a rest and repeating. On workout days, I run for about 35 mins and I do two 6 min ab workouts, one in the morning and the other in the evening, plus some pushups. Started tracking my calories and am running a deficit to lose more fat. I can see definition down the centre of my abs but not the individual ones. My question is the above, plus recommendations for workouts etc as well as measuring body fat percentage and if it helps. [link] [comments] |
| Posted: 11 Apr 2020 10:45 AM PDT I started the recommended routine from quarantine, as I assume much of you did as well. From someone with minimal BWF experience, I discovered a useful method for achieving more meaningful static holds. I would find that my shoulders would hurt as I got into position. However, when I did a mini pull up motion and brought myself past the lever, and then slowly descended into it, I was able to place my shoulder blades/scapula where I wanted them much easier with no pain. I'm hoping anyone struggling with the front lever progression reads this and can gain something. Thanks =) [link] [comments] |
| Why does my left side grow bigger? Posted: 11 Apr 2020 10:40 AM PDT I've been lifting weights several times a week for a few years now. My right side is my dominant side and I've always had a lot more strength in my right arm than my left. After a while at the gym I've noticed that my left side has grown much bigger than my right side. My left peck is much bigger, my abs are bigger and I can feel my my lower back is bigger as well it feels like my seat is lop sided. After a workout even though I use proper form my left side is always feels more pumped up. Does anyone know why this is happening and if there's anything I can do to fix it? [link] [comments] |
| Posted: 11 Apr 2020 10:19 AM PDT I am fairly new to working out but because of Coronavirus I can't go to a gym. I then came across the officialThenX channel (Chris Heria) and saw some mixed reviews. Some said that the experience is amazing while others say it is fake and BS. So I want to ask you, is the channel legit and is worth the effort? [link] [comments] |
| Posted: 11 Apr 2020 10:07 AM PDT Before quarantine my pulling game used to be great. I didn't have neither struggles with high rep or low slow reps. Even the past few weeks when leaving or entering my room I used to do a lot of pull ups on my door pull up bar. I also worked out 3 or 2 days a week in a full body workout. Now that I figured out my schedule with the online school and house chores I made a body part specific workout routine (ex: triceps and chest then rest for 30mins then do legs, next day biceps and back then forearms and shoulders. etc), I can't do more than 8 pull ups in row, I'm struggling to even do the 8 pull ups. I'm trying to figure out the reason why but I couldn't. Any tips? [link] [comments] |
| Posted: 11 Apr 2020 10:02 AM PDT Got some equipment to try and keep me going. 6'0" 160lbs. Doing a FBW 3x per week and alternaiting between each workout, Workout A and Workout B, is this enough sets per body part? I have a schoolbag where i'm adding weight to dips/pullups etc for progression Workout AChin Ups (underhand grip) 3 sets Dips 3 sets 2 leg exercises (3 sets of each exercise), pick from the following four (using dumbbells for all of these): Goblet Squats Bulgarian Split Squats Lunges Romanian DLs Workout BNeutral Grip Chin Ups 3 sets Pushups 3 sets 2 leg exercises, same as above I know only 12 sets in total, i'm a beginner. Is there enough volume here to make any sort of progress or should I add any extra exercises in? Thanks! [link] [comments] |
| Knee locking during pistol squat Posted: 10 Apr 2020 03:37 PM PDT Hey guys, so I just started doing pistol squats and am having trouble with my left knee. When I go to do the squat on my left leg I can get down to about 15 degrees above 90 degrees before I just can't go any further. There isn't any pain and I can hold the position for a few seconds but it feels like my knee is locked in place. If I start at the bottom and try to stand I can't even move off the ground. On my right leg, I can do between 5 and 8 reps at a time without any problem. I don't have any knee pain doing anything else and my legs are fairly flexible so I'm at a bit of a loss as to what may be causing the imbalance. Any advice would be appreciated. [link] [comments] |
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