Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-25

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-25
• 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!
• My Handstand Journey: What I wish I knew when I began
• I recorded myself doing the entire Recommended Routine and Skill day.
• Training for Performance: How to create your own gymnastics training program
• Need Help finding low impact exercise/ workout routine to help with shin splints
• Stealth ab trainer games?
• A frowned upon Push-Up Challenge actually led me to enjoying exercise
• Question regarding false grip progression while preventing elbow and wrist strains
• [RESULTS: COVID-19 Survey] How has the COVID-19 pandemic affected your workout routine?
• Is this a good resistance band/bodyweight routine for an overweight beginner?
• Opposition/Antagonist and small muscle training
• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-23
• Gymnastic rings routine for (mostly) beginner
• BA push carryover to SA push
• So you're considering doing 30 days of 100 pull-ups, I see.

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-25 Posted: 24 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]

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! Posted: 25 Apr 2020 01:32 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. submitted by /u/Solfire [link] [comments]

My Handstand Journey: What I wish I knew when I began Posted: 25 Apr 2020 04:15 AM PDT Hi all, thought I'd share this to help anyone who is struggling or just starting out with their handstands. My HS journey began a good year and a half ago. It has taken me that long to competently and consistently hold 10+ second HSs (which was my original goal). I had a solid strength base (weightlifting background) and semi-decent shoulder flexibility, but mastering the balance was my biggest challenge. My HS is still far from perfect, but the entire philosophy in this community - which is something I absolutely love - is the desire to constantly improve, without all the macho bravado of some other fitness cultures out there. Here are some (purely anecdotal) Handstand tips and tricks that I wish I knew when I first began: ​ LOGISTICS Be in it for the long-haul: HS training is not a short-term "learn in 30 days" type skill, despite what some YouTubers would have you believe. For the majority of people, without coaching, going from zero-to-HS-hero will take a long time. Don't fret though, the journey is what makes it worth it. Greatness can only come from overcoming difficulty. Train as often as you can: Frequency is key, rather than volume. In other words, 5 minutes every day is better than three 45 minute sessions per week. HSs are a mechanical skill, and therefore require procedural muscle memory (for balance). Procedural muscle memory is the same muscle memory you acquire when learning to ride a bike, or drive a manual car, or brush your teeth. You can't push your way through it, you just need to rinse and repeat until it becomes second nature. Optimal training time: With the above being said, volume is still of course important. For optimal volume, I personally found that 15 minutes daily practice worked best to build that procedural muscle memory, with days off here and there to rest my wrists. For me, those 15 minutes did not include the warm-up, but began with (1) back-2-wall practice, (2) chest-2-wall practice and (3) freestanding practice Get help: Coaching is expensive, and there are now hundreds if not thousands of callisthenics/handbalancing coaches out there. I admit, I have never used one, BUT I was lucky enough to find someone in my local area who was a strong handstander. He was incredibly kind and met with me to coach me and would review my form from videos I sent him. I can't stress this enough: This was a big turning point in my HS development. If you don't have the same luck, use the community: post videos in r/handbalancing, r/Handstands, r/bodyweightfitness, r/overcominggravity, etc and get some feedback. It really does help. Record yourself: Take videos of your form. Review it and make adjustments. This constant back-and-forth will slowly but surely improve your practice. Improvement is not linear: Distinct from other fitness disciplines, HS progression is not linear. You may be stuck for months, then one day and for no apparent reason suddenly find your center of balance, only to lose it again the following week. Don't get frustrated, just enjoy the ride. If it's not working for you, brush it off and try again tomorrow. So long as you show up to train, you will improve eventually. Skill before strength work: As most of you probably know from the RR / OG book, do your HS work early in your workout, before strength work, but after your warm-up/mobility. ​ MECHANICS Never underestimate the importance of the wall: IMO all freestanding HS practice should begin with wall practice, both chest-2-wall and back-2-wall. Always warm-up your wrists: If your wrists get injured, your training gets limited beyond recognition. No more HSs, no more levers, no more pullups, pressups, L-sits, etc etc. Don't risk it. Warm-up those wrists before every session. Always Listen to your body: If your wrists (or any other body part) begin to hurt frequently, take some time off. One or two weeks off is far better than 6 months if you get injured. Heck, in my personal opinion, if you're just not in the right head space that day, don't beat yourself up for not battling through. That mentality is collateral damage from other, more bravado-inspired, fitness cultures. Are you a professional athlete? Does your livelihood depend on you pushing through a workout your body doesn't want? No? Then take a day off. Kick up slowly, with straight legs: The aim of the game is control. Aim to get your hips above your shoulders with each kick-up. Better to undershoot, and keep practising the kick-up than to continuously overshoot. Kick up with your strongest side: Don't dilute your training efforts by trying to master each side. Like I mentioned above, you need to develop the procedural muscle memory (neural pathways) necessary to balance yourself upside down. Focusing only on one side may be counterproductive in other disciplines, but with HSs you will want to master the balance first. Then you can balance out the skill by kicking up in different ways (weaker leg first, straddle HS, etc) Find your favourite starting position and stick with it: In the early days I practised kicking up from standing, from kneeling, with one leg and then the other. In short, it was too diluted (as mentioned above). Choose one, and stick with it until you master the muscle memory needed to balance. I personally preferred kicking up from a kneeling position (not dissimilar to a sprinter's starting line position). It's in the palms of your hands: Quite literally, you will be holding balance with your palms, or more specifically, tiny intricate muscle movements going back and forth between your fingers (when you lean too far forward) and the 'heel' of your palm (when leaning too far backwards). Focus on this, practice it in frogstand to help acquire the muscle memory, concentrate on it every time you are upside down. The muscular adjustments you will make will be too much at first, since the neural connections are weak, but over time they will become more precise, just like how the fluidity of brushing your teeth with your weaker hand would improve if you used it every time. Hands shoulder width apart, elbows locked: This is perhaps an obvious one, but despite being aware of it I never focused enough on it until I got some advice and started recording myself. My hands were too wide apart and elbows would (and admittedly still sometimes do) bend a little. Keep working on it. Hands and feet not too far apart: Picture a downward dog starting position as a HS starting point. If your legs are too far away from your hands, it is more difficult to find your center of gravity when you kick up. Bring your legs closer to your hands. ​ PHILOSOPHY It's the journey that counts: Your HS journey will be long and challenging, yet at the same time immensely fun and interesting. Everyone's journey will be a little different. There is no finish line, really; for every goal you achieve there is something else to learn. This doesn't mean there is no point in trying though, instead, it is the continuous process of attentive learning that provides the purpose. In 10 years from now, you can look back and witness incredible personal progress, determination and commitment, or you can witness procrastination, laziness and regret. You choose your journey. All you have to do is turn up: The human desire to do nothing, but things off, and essentially save energy is dangerously powerful. But is manageable. If you find yourself the type of person who only sticks to things for a few weeks before giving up, remember this: all you have to do is turn up. You don't actually have to exercise today, for now, just put on your exercise clothes. You don't actually have to do a long session today, for now, just do 5 minutes. You don't actually have to break any records today, for now, just finish the session. One brick at a time builds a city. Share the wealth: I wonder how much money combined this community saves by not paying for gym memberships? I wonder how many of us shed those extra 10kgs, got our first chin-up, got that six-pack, or mastered the HS without expensive gym memberships? A healthy, fit and strong lifestyle is there for the taking, but most people don't know. Share the wealth! Spread the word and get more people into this lifestyle. ​ I hope that helps some of you! Best of luck. Edit: removed # in front of headers as they didn't seem to work submitted by /u/Deanosaurus88 [link] [comments]

I recorded myself doing the entire Recommended Routine and Skill day. Posted: 24 Apr 2020 01:06 PM PDT Hi guys, recorded this video to show how do I perform every exercise (even warm-up) from Recommended Routine and Skill day from different angles. I didn't include mobility section because I do the mobility and flexibility routines from phrakture.github.io https://youtu.be/iQIzVb5Vifg I know that my technique has several mistakes, specially related with my core and my poor posture. I am not even doing the handstand anymore because I know that my posture is so bad that I may get injured. I hope I can get some reviews from you so I can correct these mistakes. Thank you everyone! Greetings, Luis submitted by /u/Luisgilalv [link] [comments]

Training for Performance: How to create your own gymnastics training program Posted: 25 Apr 2020 06:21 AM PDT I started gymnastics as an adult a little over 5 years ago. In that time, I've shifted from exercising mostly for health and aesthetics to training mostly for performance. Along the way, I've learned a lot about customizing my program for performance instead of health/aesthetics. With that in mind, I've written a guide on how to create your own gymnastics training program from scratch. My goals with this post are to help you answer questions like "How often should I train?", "How do I balance strength, skill, and endurance training?", "How do I select exercises?", as well as a bunch of others. A lot of the content in this sub tends to be focused on health/aesthetics so I'm hoping this can promote some discussion on performance-based training. submitted by /u/wyatt_berlinic [link] [comments]

Need Help finding low impact exercise/ workout routine to help with shin splints Posted: 24 Apr 2020 08:58 PM PDT I had a very active childhood age 4-8 competitive gymnastics(level 5), age 13-14 seasonal cross country, and competitive swimming age 7-18. The last 4 years of my swimming career I was overworked doing 20 hours of swimming and 5 hours of weight lifting each week(not including any meets) while in high school. I took a full year of working out and now am trying to restart with running but I have run into an old cross country injury(shin splints). Is there a way to combat this(stretches) or a supplement low impact workout to replace some of my runs each week. submitted by /u/Blondie_the_Engineer [link] [comments]

Stealth ab trainer games? Posted: 24 Apr 2020 05:41 PM PDT I bought a stealth off those targeted facebook ads in a moment of weakness. Its actually not bad, good core workout. But the 2 free games get pretty stale. Does anyone know of any good ones to use with it? submitted by /u/Altephor1 [link] [comments]

A frowned upon Push-Up Challenge actually led me to enjoying exercise Posted: 22 Apr 2020 11:20 AM PDT I've always been tall and skinny and unable to put on weight or muscle. This has discouraged me through the years in terms of working out, I always hated it and never enjoyed it. About a month ago I decided to embark on a 100 push ups a day challenge. Did some research and discovered it was actually not the best idea. I decided fuck it, it's exercise, and just went for it. After a few weeks, I noticed I was getting more toned. God that was exciting. I raised it to 120 a day. Then started incorporating planks. Then curls. Then lateral raises. Now I've got a whole little routine I do, and I feel great and am starting to fill out! I'm even considering a real gym membership when the pandemic ends. This is so fucking exciting you have no idea. I almost look forward to my exercises every day now rather than dreading it. This sub has been a huge motivator and I wanted to share! submitted by /u/greatgreengoblins [link] [comments]

Question regarding false grip progression while preventing elbow and wrist strains Posted: 24 Apr 2020 02:31 AM PDT Put simply, my question is: what is the optimal way to train and progress false grip for intermediate trainees in order to avoid injury? Background: I just received some rings in the mail and want to start training false grip with the view of progressing to ring muscle-ups. I have been training for 4+ years (with a powerlifting focus), and since all the gyms shut down a few months ago, have been been solely bodyweight training. So I can already comfortably do around 15 pull-ups for 4-5 sets (using normal grip, not false grip), and usually add some weight when training. However, when using false grip, I can only manage around 6 pull-ups before the pain/strain becomes unbearable. I have been doing some research on proper technique (I think I've watched about every video on YouTube), and read/heard that the position of the wrists in false grip can result in strain in the elbows in some cases due to shortening of the muscles in the false grip hanging position (ie. at the bottom of a pull-up). Such an injury would most likely result in having to stop training for several weeks/months. How slowly should I progress false grip training in order to prevent injury? Given that I can already do 5-6 pull-ups using false grip, should I simply push through the pain and just train that way, trusting that my muscles will adapt as I go? Or should I force myself to slow down and progress more slowly (for example, hanging in false grip position for 3 sets x 15 secs or something similar)? What is the most optimal progression to train the smaller stabiliser muscles in my wrists/forearms to adapt to false grip? submitted by /u/tdeards [link] [comments]

[RESULTS: COVID-19 Survey] How has the COVID-19 pandemic affected your workout routine? Posted: 23 Apr 2020 10:47 AM PDT Hey r/bodyweightfitness! A few weeks back I posted here asking for help. I wanted to know how the current COVID-19 pandemic has affected your workout routine. You all came through in a big way as 1,098 people responded to my survey! (And congrats to the gift card winners! You've been notified by email. To those who didn't win, better luck next pandemic. /s) I spent a week analyzing the results and writing up a summary, and I wanted to come back here and share it with you: LINK TO RESULTS & ANALYSIS The write-up has 25 visuals and a ton of insights about both the general opinions and habits fitness community (mostly from Reddit) as well as how you're all dealing with the current pandemic. Some insights I found especially interesting: Only 26.2% of Europeans reported they were "Very Concerned" about COVID-19 compared to 45.3% of people from North America and 42.9% of people from Asia. People from Oceania (Australia and New Zealand) described themselves as "Very Concerned" just 28.6% of the time. When looking at concern by self-reported "General Fitness" level, the least concerned group was those who rated their fitness as "Excellent" (84.8% concerned) while most other fitness levels came in over 90%. Women were 16.4% more likely to believe social distancing measures are too relaxed. Globally, 57.9% of you said your gym has closed and a whopping 95.9% of you support that decision. Despite the gym closures, men and women are 9.7% and 13.7% more likely to view working out during the pandemic as "Very Important" compared to before the pandemic (respectively). However, 43.1% said they'll do less strength training now while just 19.1% said they'll do more for a net change of -24.0%. Our other four major buckets of workout types all saw net gains: +45.5% for "Flexibility," +24.0% for general "Moderate Exercise" (e.g. brisk walking), +17.5% for "HIIT," and +6.3% for "Intense Cardio" (e.g. distance running). So, what do you think of the results? Are you surprised Europeans show the least amount of concern about the virus? Why do you think people with self-reported "Excellent" fitness are the least concerned? Did you expect more than 60% of gyms to be closed? Did you expect 96% of people to support their gym's closure? Are you surprised how people are changing up their workouts? Is there anything else from the full write-up that caught your attention? If you have any questions about the analysis, feel free to ask. Thanks again to everyone who responded. I couldn't have done this without you. submitted by /u/thehomefitfreak [link] [comments]

Is this a good resistance band/bodyweight routine for an overweight beginner? Posted: 23 Apr 2020 09:26 PM PDT A little background: I'm a pretty overweight person but I also do have a fair amount of muscle mass. (I'm around 30% body fat). I've been doing strong lift 5x5 at the gym for around 3 months but because of the quarantine, I wanted to move to do bodyweight exercises. ​ Is this workout balanced and will it help me achieve my goals of #1 losing fat and being overall more healthy and functionally fit. (I like to dance/sports on the side) Eventually I would like to be able to do a pullup as a benchmark of overall fitness. I don't really care about being super shredded or huge but I do want to be at a reasonable body fat % with toned muscles. ​ Also, yes I have looked at the RR, I do not like dips and have no convenient place to do rows, dips, pullups etc. ​ I made this workout myself after doing a lot of research on different possible movements. ​ My workout is a split routine Workout 1(Shoulders) Banded facepulls Banded shoulder fly Banded overhead press end with 1 minute plank ​ Workout 2 (Chest & Tricep) Banded chest fly Pushups Banded overhead tricep extension end with 1 minute plank ​ Workout 3 (Legs & Bicep) One legged deadlift Banded squats Banded bicep curls end with 1 minute plank ​ tldr: I'm overweight but I have trained before, does the above workout seem good enough to help me lose fat and build a strong aesthetic body. submitted by /u/SpacemanEffect [link] [comments]

Opposition/Antagonist and small muscle training Posted: 23 Apr 2020 11:42 AM PDT Hey y'all, Ive heard from several places it's important to train the muscles/joints in the opposing movements. For example, for a horizontal push like bench/dip, you want to have a horizontal pull like rows and face pulls to even out the muscles and prevent imbalances that can ultimately lead to numerous issues, including injury. Now that I think about it, there's lots of areas that most people only train 1 side and not the other. Grip we train flexion (closing hand) and not extension (opening hand) (which I've heard can help carpal tunnel syndrome). Calfs we train flexion (during running or calf raises) but not extension (tibia, the shin muscle) (which apparently helps quite a bit with shin splints). Then there's places with small muscle groups that most of us don't really train at all, like neck, face, wrists, etc. I wouldn't assume you'd train these small muscle groups and antagonist muscle groups very much, just a little after a warm up or something to try and prevent these muscles from really lagging behind and develop substantial imbalances. After all, a big reason a lot of people workout is to be functional and fit. Anyone come across someone who talks about this or have any of your own thoughts? submitted by /u/caploon [link] [comments]

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-23 Posted: 22 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]

Gymnastic rings routine for (mostly) beginner Posted: 23 Apr 2020 05:29 AM PDT I recently got some gymnastic rings to keep me entertained during lockdown. I'm looking for a beginner's routine. Any recommendations? My background: semi-regular RR user, climber, occasional hobbyist aerial (hoop and silks). I know /u/Antranik has a routine (hi, haha), I thought GMB did too but it looks like it's been retired. Any other suggestions? I can't say I'm excited to pay for a program but I will do if necessary, I don't feel like I have the expertise to devise a safe & efficient routine alone. Edit: ...which will get me to the fun stuff. Alternatively: should I just keep on the good ship RR, and use the rings for pull ups, dips and rows? From my first wobbly go on them this doesn't feel very possible but maybe it will become so :D (Unfortunately covid-19 came after a bunch of life stuff that meant I wasn't super active with climbing or aerial the two months before lockdown, and now it's been a month of indoorness so I'm not at my best :/). submitted by /u/scienner [link] [comments]

BA push carryover to SA push Posted: 23 Apr 2020 05:38 AM PDT I have been doing RTO dips and HSPUs for quite some time and progressed pretty well with them. I didn't do alnost any straight arm pushing as that wasn't my goal. Today I tried doing tuck planche to SA-press-HS and surprisingly nailed it without any planche training before. My question would be whether there may be a more significant carryover from these 2 exercises to SA pressing and if to what extent? Would more advanced skills (harder press HS variations or planche progressions) be achievable without direct training, just focusing on repping HSPUs and RTO dips? Thanks submitted by /u/jahuzo [link] [comments]

So you're considering doing 30 days of 100 pull-ups, I see. Posted: 21 Apr 2020 09:17 PM PDT Step 1: Don't. Step 2: Don't. Step 3: 42 But, seriously, if you're going to do it, try, here's some things that might be helpful. Do not jump right into it. Make sure you can do a 100 in one day. The next day you'll be too sore to do any more. This is normal. You'll have to build up to doing it, even if it means practising twice a week for a week or two beforehand. You don't even have to get up to 100 in this period, you're just practising. Try different types of pull-ups. That includes wide grip, close grip, and even parallel pull ups. You'll be able to get better at all of them. You're likely to get some calluses on your hands and knuckles. You should try to prepare for that if that might concern you. It's okay to do it at your own pace. When I started, I could get them done in about an hour, towards the end, it was a lot quicker. It may not feel good, or even normal at first. Once as you start doing it, you'll get into a nice groove with it, but it will take some time. When lowering yourself to the ground, do not suddenly drop down. Your elbows will take a lot of extra strain that they're not used to. Lower yourself down, but don't get to the top of the rep and just drop down. You're not made for that. Break them up into sets. Maybe you'll do 10 sets of 10. Maybe 5 sets of 20. Or 20 sets of 5. You don't have to work yourself until you can't breathe for exercise to count. Keeping at it, even through out the day, and completing it in one day is important. You don't want to go 'Well, I missed today's, so I'll do 200 tomorrow'. While that is a fun challenge... hey, you're already doing 100 a day. That's already a challenge. Drink water when you're thirsty. There will be days where you don't want to do it. That is normal. You'll have to push through that until you look forward to doing it. If your elbows start to hurt, take it easy. Change the pull up, or maybe even take a day off. Mine started being a little annoying around day 27, but I do silly things like this. This is a hard thing to do, and if you can't do it 100% in your first pass, that's alright. You're still cool if you get it done in 35 days. submitted by /u/ConfusionInTheRanks [link] [comments]

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