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    Bodyweight Fitness: Form Check Friday for 2020-04-10

    April 10, 2020

    Bodyweight Fitness: Form Check Friday for 2020-04-10

    Form Check Friday for 2020-04-10

    Posted: 09 Apr 2020 11:06 PM PDT

    As always, please give last week's thread a once over for any form checks that could use some feedback.

    All previous Form Check Fridays

    Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued.

    Your video should be:

    • Oriented the correct way
    • Be formatted such that there isn't unnecessary video of you preparing for the move (keep it short)
    • Have the important bits of the movement clearly visible (multiple angles is always useful)
    • You may want to show a regression of the current exercise as well, but try to keep each video to one "set" of movements
    • Include the whole body
    • Of you

    Include in your post the following details:

    • Basic Details: (Age, Weight, Height)
    • What move you are attempting (be specific in regards to progressions
    • Indicate whether this is a max attempt (holds/reps), or specify what your current best performance is
    • Any specific questions you have about your form

    Rules for critiquing form

    • Constructive criticism only
    • You need to either be able to complete the move yourself, or have experience in training others to complete the move (no "I read an article on how to do these")
    • Feel free to point others to resources that address their form and/or questions if you aren't "qualified" to give them advice yourself

    If your form is awesome, consider posting it in the Show Off Sunday thread!

    If you dun goofed, consider posting the out-take in the Slip Up Saturday thread!

    Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter!

    submitted by /u/AutoModerator
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    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-10

    Posted: 09 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:

    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
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    What fitness equipment and equipment hacks are you using for well-rounded workouts in isolation?

    Posted: 10 Apr 2020 03:36 AM PDT

    I want to start a discussion about what equipment and hacks we each use to get in a balanced (push/pull on all planes) bodyweight workout and continue to progress with limited equipment.

    I'm all about bodyweight fitness and minimalism in fitness, but I've found that if I don't have a pull up bar or dip bar handy (which most of us don't at home) it can be difficult to get in a balanced workout (push/pull on all planes) at the level of resistance I strive for, so I wanted to share the gear I use and my hacks, and find out what everyone else uses. I travel constantly so this is the gear I always keep anyways to make sure I can get in a workout anywhere.

    I've included pictures and links to how to make/adapt/substitute most of the items in my list on this post, but I'll give a shot to sharing as much as I can here and walk anyone through hacking gear with what they're stuck with at home right now (one of my favorite ways to waste time). I'm interested in the equipment and hacks everyone else is using.

    Sorry in advance for the text wall. I seem to be trapped inside with lots of time on my hands...

    My Essential Home/Travel Fitness Gear

    • Compact suspension trainer: I recommend making this DIY gymnastics rings styled suspension trainer as I swear by this thing and you can make it in 30 minutes with $30 worth of supplies, or improvise completely with a couple carabiners, paracord, and PVC pipes for handles. Its essentially a simple set of gymnastics rings (pvc pipe handles plus tubular nylon webbing and a cheap, SAR grade buckle, plus a carabiner and runner for the anchor). If you're not comfortable sewing, look up how to tie a Figure 8 knot and use that instead of stitiching. If you can't find the style of buckle I've used, look into using a clove hitch knot on a carabiner for a secure knot that allows you to easily adjust the length of the rings. To anchor, use a carabiner and a sewn loop (aka runner) wrapped around a pole or thrown over a door. Either tie a figure 8 knot in the runner and throw it over the door pulling it closed, or wrap it around a pole/tree in a girth hitch knot, clip the carabiner in, and clip your suspension trainer into the carabiner. If you can't find webbing for the straps, try braiding strands of paracord (for a single stronger strand) and build the same design with knots instead of stitching. -- I've found that every exercise imaginable (even a variation on levers) are possible with this thing, with a little creativity
    • Sandbell: Similar to a heavy duty dry bag with a cushioned wrap for the handle. Doubles as a sandbag weight (for the backpack) adding weight to normal calisthenics. The particular sandbell on my list is a heavy duty dry bag with a neoprene pad that wraps around the handle, but any dry bag will work as a sandbell/kettlebell/weight as long as you're not slamming the weights. If a drybag isn't available, consider using a doubled up pair of pillowcases. Simply put one pillowcase in the other (for extra strength), fill with stand, roll the top as you would with a dry bag, tie the ends, and you have an easy sandbag and makeshift kettlebell. If your wife/husband/mom/gf/bf gets mad about you appropriating pillowcases, just tell them the future body is worth the sacrifice. The excuse likely won't fly, but it may make a good quarantine story. Either sandbell (drybag or pillowcase improvisation) makes a great weight for a backpack and adding weight to calisthenics.
    • Heavy Duty Backpack: For weighted calisthenics and rucking. I use a GORUCK rucker because its built to handle the loads, and the handles on all sides make it functional for sandbag workouts. The Spec Ops T.H.E. pack is a great, fairly cheap alternative.
    • Speed Rope: Easy addition for cardio and tons of cheap ones on Amazon. I honestly get extremely bored with jump roping, but it gets my heartrate up enough while staying in a single space that this is worth having.
    • Short Resistance Bands (12"): Just an excellent and cheap piece of gear I keep in my kit that I for recreating the deadlift movement without weights. Its not bodyweight…but no one is perfect, and it's a valuable exercise to add to the routine. Rogue Fitness offers the best short, heavy resistance exercise bands I've found at 12" and 140lbs resistance. For a handle, look for a large carabiner (D-Ring or O Ring). I use the Omega USA ones from REI. To anchor, either step in these, or use the anchor from the suspension trainer above
    • Long Resistance Bands (41"): Great for stepping on or laying on to add resistance to upper body pushing and pulling movements, or create the movements if no pull up/dip bars are around. Anchor these by stepping on them, or using a runner (sewn loop) and carabiner to anchor in doorways or on trees/poles. Add the carabiner as mentioned above for a handle. Rogue Fitness is the cheapest and best option for these that I've found.

    Mobility Gear

    • Foam Roller: Focusing on foam rolling on off days, and using it as a way to avoid working out too much. If I have any pain issues, I simply go to Youtube and search "Mobility WOD + [painful spot]" and I can use the foam roller to fix any issues.
    • Lacrosse Ball: A cheap, tension relieving massage that will help mobility/flexibility (research myofascial release with a lacrosse ball). I use the mobility WOD stuff for this too.

    That's my kit. Looking forward to hear what everyone else uses, ideas for good. compact fitness gear and learn some hacks.

    submitted by /u/ABrotherAbroad
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    An alternative to Deadlifts: BedLifts

    Posted: 09 Apr 2020 11:36 PM PDT

    BedLift

    I saw this pandemic as an opportunity to get creative and chose to place some weights on my bed and lift so I can still do something that was close to Deadlifts. I also use neckties for #BloodFlowRestriction Training.

    As with any move, this has it's pros and cons. I'll write what I think are the major cons so it can help you.

    Pros:

    • You can still Deadlift at home using your bed.

    Cons:

    • Won't work on super light beds

    • The grip is different compared to a conventional Deadlift. Also if your bed is wooden and heavy like mine, prepare to feel some discomfort in your palms when you lift - even if you have super calloused hands. I do a little bit of wrist warmup before I do this.

    • You can't load super super heavy.

    submitted by /u/fitstellar
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    Is the Move routine out of date compared to the RR ?

    Posted: 10 Apr 2020 02:03 AM PDT

    Hey all,

    I used to do the Recommended Routine when it looked a lot like the Move routine phase 2. When the RR got redesigned and the alternate routines appeared, I went with move because I wanted to work on balance and skills. But now when I look at the actualized RR, it seems to have evolved in a lot of ways whereas Move has stayed more or less the same.

    I'm just wondering whether what influenced the RR does not apply to Move or if Move just hasn't been updated in that regard.

    I know that the Move routine has purposely kept things the RR has shed off. Bodyline drills were apparently too boring for many people so they are out of the RR but stayed in Move since they are essential for most skills.

    I'm talking about the stuff the RR has added over the years, like Anti-rotations, Reverse hyper-extensions, Hinges, Arch Hangs. Are these things not useful for people doing Move ?

    submitted by /u/AE-lith
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    Muscle imbalances and bone deformity

    Posted: 10 Apr 2020 10:09 AM PDT

    Hey all,

    I am 19 yo, I have been doing calisthenics for a year now. Before that i was lifting weights for around 3 years but not very heavily. Since i was 10, i have a chest deformity, my brother had it too but nobody else in family have it too. I think its called pectus carinatum but I am not sure, my right side of chest bone is facing outward more than left. I have also flared ribs, left side more. So yeah my chest bone is pretty asymmetrical but I am grateful that at least it doesn't limit me in breathing or other daily activities. (I like swimming and wim hof method, my lung capacity is good)

    Over the years i also developed muscle imbalances. I am right handed, but my left leg is stronger and left calf is visibly bigger than right. Also left side of my core and lower back is stronger. Left side of lower back is bigger too. I have been running a lot in my past and i see now that I need a little bigger effort to move with left leg than right due to its weight. I think this thing developed imbalance in core. Otherwise my arms are symmetrical.

    For a few months I've been working on those asymmetries by doing unilateral exercises - shrimp squats, pistol squats, many core exercises etc. I always start with the weaker side and do same amount of reps on each side. But I didn't saw any significant progress. So I decided to do more reps on weaker side. I want to ask if is better to do more reps or sets on that weaker side. For example with shrimp squats, should i to 4x8 on left and 3x8 on right or 3x10 left and 3x8 on right.

    Since i am mindful about all of this now, I see that my body is working with left side more in exercises like hollow body hold, because my left leg is heavier, thus my left side is again working more. I know I must fix this asap because stronger side will always work more while in non-unilateral exercises.

    I know many people have some imbalance in their body. Mine is big for now. So please share yours. How did you deal with them? And do you have any tips?

    Thanks for your effort for reading this, I wish you a nice day.

    submitted by /u/rxd741
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    Why do people say wrist flexibility is so important for handstands?

    Posted: 10 Apr 2020 11:56 AM PDT

    I see people on here say it's really important to warm up your wrists and really emphasize wrist flexibility for handstands, but no real explanation as to why. I'm not talking about some crazy gymnastic sequence, just regular freestanding headstands, even with legs against a wall.

    I've seen dozens if not hundreds of photos and videos of people doing handstands and their hands/wrists are all almost universally like:

    ​

    | | |__ '''''''''''''''''''''' <-- floor

    In other words, totally within the normal range of motion for anyone, even completely out of shape people.

    So what's the real reason for this?

    submitted by /u/RelocationWoes
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    Can my chest grow bigger with only push ups?

    Posted: 10 Apr 2020 10:47 AM PDT

    I am satisfied with everything other than my chest. I can do around 20-25 regular push ups in one set so I read on the internet that adding weight will make my chest grow. Is that correct? Can my chest really grow if I did more resistance or am I doomed?

    submitted by /u/Shurikino123
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    Rehab for Numb Fingers

    Posted: 10 Apr 2020 10:34 AM PDT

    My pinky and ring finger have been pretty numb for a couple of days now. I think it's due to me constantly using my my laptop at a weird angle when laying on the floor.

    Does anyone know if my pinched nerves can be fixed with some pushups or something?

    submitted by /u/WednesdayIsTacoTues
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    How to make a DIY weight belt

    Posted: 10 Apr 2020 09:18 AM PDT

    So all you need is a normal belt and gallons of water

    You simply just put the belt through the handles of the water gallons and then it becomes a weight belt

    Each gallon weighs 8.34 pounds and you can adjust accordingly. Super helpful for pull-ups since I've gotten to a point where pull-ups are too easy

    submitted by /u/ItsNotGayIfYouLikeIt
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    What can a tiny human do to stay lean?

    Posted: 10 Apr 2020 12:10 PM PDT

    As a tiny 4'9 human how can I really lose weight? I am generally fit, I do martial arts (before the lockdown) but now I resort to running since that's the only thing I can do. I currently weigh at 123lbs, I would like to go to 118lbs. I don't look fat,

    Now that I am home, I eat more healthy, watch portion control and just mindful of what I eat. I also skip breakfast (my version of IF, I have a cup of tea with almond milk)

    Any shorties out there can give me some tips on what else can I incorporate? I do have some weights in my garage which I did just with the lock down began, but now as time goes I just want to leave home and go some fresh air, so I just run, everyday I do a 2.6 mile run, it's not a lot but I would like to increase it, I typically do this for 30 mins.

    What other things can I do? Shakira's body is what I would like to have.. but I am also super curvy so I need to lose a lot to look like her!

    submitted by /u/iampretzel
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    For facepulls how should you increase weight/resistance?

    Posted: 10 Apr 2020 11:53 AM PDT

    I use a band and do 4x12 three times a week, I planned on increasing the resistance by holding the band at a shorter length to put a bigger pull on it but im not sure how often I should be increasing the resistance? Any recommendations? I was thinking doing something like every time a get perfect form in all 4x12 then I increase the resistance

    submitted by /u/hungariandog
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    Move Routine Wrist Mobility Cheat Sheet (Inspired by Move Routine Cheat Sheet post from 3 years ago)

    Posted: 10 Apr 2020 11:03 AM PDT

    PULSES

    -finger 0:50

    -palm 1:27

    ELBOW ROTATIONS

    -front facing 2:29

    -rear facing 4:46

    WRIST STRETCH

    -RF palms down 3:39

    -RF palms up 4:27

    -forward facing 5:33

    - side to side 3:08

    SIDE TO SIDE PALM ROTATIONS 2:00

    ​

    For those with poor memory such as mine, who can more easily remember categories or organized information. This Organization helps me, I hope it helps you too.

    Feel free to comment suggestions of your own, or perhaps organizations for other aspects of the move routine, that aid your own memory.

    submitted by /u/BigMacIsMyBane
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    Pullup Bar Issue

    Posted: 10 Apr 2020 10:37 AM PDT

    Hi everyone. Based on the pullup bar recommendations from here, I decided to purchase the IronGym:

    https://www.amazon.ca/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

    My only problem is that it doesn't seem to fit on either of my door frames. I've tried both. I live in a condominium, so the design has been done to be space efficient. I'll include them in a subsequent comment.

    If anyone has come up with any creative hacks or solutions, or other product recommendations, I'd greatly appreciate.

    Thanks!

    submitted by /u/blueboltler
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    No progress in abs after 4 weeks

    Posted: 10 Apr 2020 10:34 AM PDT

    It has been 4 weeks since I have started my bodyweight workouts.
    This is my bodyweight routine (Drive Link).
    Initially, I was unable to do even a single pushup correctly, but now I am able to do 10 reps of wide pushups 3 rounds and now progressing in diamond ones too.

    The problem is I have noticed no significant progress in abs. I do have some belly fat but haven't seen any difference in it too. The same as before.
    I am currently following this workout: Abs + Fat Burn (Youtube Link)
    Upper two abs are always visible but in case of lower ones, there is just a very light partition which approximately disappears at the end of the day.
    If you see bicycles and Russian Twists in the video, I am unable to balance my body and legs on my lower back. So in Russian Twists, I have to keep my ankle on the edge of a platform. And I m also unable to maintain a proper symmetry in Bicycles. He is a Calisthenics expert and I am a beginner.

    There are a number of different patterns in youtube, but all require good enough time to notice the difference. Can you please suggest some good ones?

    submitted by /u/fumaxin
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    Weighted Dip Plateau

    Posted: 09 Apr 2020 07:29 PM PDT

    Hey guys!

    A little background, I've been lifting for around 8 years, and doing calisthenics for 4 years, mostly weighted calisthenics. My bodyweight is around 155lbs. And I'm 5'8. I've made pretty good progress over the past first few years, but I really wanted to specialize in the weighted dip. I've been plateaued at around 180-190lbs. for over a year now. I've tried multiple powerlifting routines like Candito Bench Specialization, Hepburn Method, and some Undulating Periodization with little success. I was wondering if anyone had any experience and success with the movement. I'm currently running Greg Nuckols bench 2x per week program and substituting bench for dips. Thanks guys!

    submitted by /u/karimimachia
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    Elbow problem during ring muscle up

    Posted: 10 Apr 2020 01:36 AM PDT

    Hi guys, this is probabily a common problem but I didn't find anything on the web since I can't figure out what is the main cause of the problem. Expecially during ring muscle ups, in the transition phase, I feel something as an "overlapping" of tendon-tendon (but I don't think it's the case)/tendon-bone/muscle-bone that clicks and goes back to normal when I push and complete the movement. The problem is that doing more and more muscle-ups soreness comes influencing the next exercises.

    Anyway, I found that compressing the zone of the "overlapping" with a band prevent the problem, but i don't know if it's good going ahead this way.

    Have any of you experienced the same situation?

    (I think it's something as a "structural thing" and that I can't do much to solve it, but since my knowlage of the body comes only from personal needs I leave the answer to someone better then me)

    submitted by /u/Faradan1
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    Bad shoulder and push ups.

    Posted: 10 Apr 2020 12:09 AM PDT

    So 3 years ago i broke my shoulder and collarbone, and got around 5-10 % less movability in my arm/should region because of this.

    When im doing push ups my should bones are cracking/scratching/ (not sure how to explain it) it dosnt hurt in anyway and its just more the sound that is bad then the actually movement.

    Is that something i should be worried about in the long run?

    Or is there any other ways to train my chest with out doing push ups and with out having much weight/pressure on my should... Futhermore when doing inclined push ups the problem isnt there, its more when i do normal push ups with more weight on should then on feet/legs.

    submitted by /u/DanishViking81
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    I'm really demotivated with some issues regarding the recommended routine.

    Posted: 09 Apr 2020 05:14 PM PDT

    I didn't enjoy the recommended routine at home. I've got nowhere to do dips nor rows and where I do pullups really screw my fingers. Hinges are TERRIBLE to me as all I feel when doing the Romanian Deadlift is pain in my lumbar (which is shortened) and an exorbitant stretch in my hamstrings. With that being said:

    1. As of now all I want is to avoid losing the gains I got hitting the gym. Does the minimalist routine suffice? For all effects, I'm lightweight - I weight 64 kg and got like 55 kg of lean mass or something. If not, does anyone know of any routine that can help me with that?;
    2. Got any way to avoid hinges and dips and substituting them with other progressions?; and
    3. Can I just do the vertical pullover progression rather than the rows progression?

    Also, worth mentioning is that I can't do a squat due to my shortened lumbar. If I squat, my back must be arched. I haven't the mobility to not have it arched. That really points how shortened it is, I guess.

    Alternatively, does anyone know any routine which requires nothing but your body (and the wall and the floor) it'd be of immense help. I don't wanna get bulky for the time being, I just don't want to go back being skinny.

    Thanks in advance for anyone who can help me, 'cause I'm really bummed out.

    submitted by /u/Luqueasaur
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    How to choose progression of exercises

    Posted: 09 Apr 2020 02:48 PM PDT

    I usually lift, but with all of the gyms closed I have decided to try a body weight program. I saw the recommended program on here and feel that it looks pretty solid. I'm actually pretty excited at the idea of progressing through different exercises vs just adding weight. I saw the post from u/shellerik posted a year ago on how to progress, but there are ton of different paths within each group and I was just curious on how to choose which path to take when there is a split. Should I progress down one path until it stops, then hop back to the previous split? Should I hop back and forth between the splits as I get 3x8? Should I alternate between the exercises from each path each workout, working on multiple exercises at once? Any guidance would be much appreciated!

    submitted by /u/nmiller1776
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