Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-01

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-01
• Welcome to the HANDSTAND Motivational Month where we will be adamantly working on our ability to handstand for a month, together! It's time for you to check in NOW!
• Don't listen to Athlean X's Squat advice! It's dangerous
• How to overload properly?
• DIET OR SLEEP
• Biceps Possible Exercises
• Human flag "ratio" to other exercises ?
• Need help with false grip on bar
• So I just did my 4 week compression routine and .... here's what I learnt
• How long should I wait after eating to workout.
• Rotator cuff strengthening
• Form Check Friday for 2020-05-01
• 30 pullups
• Monthly BWF Physique Thread for May
• Parallette Workout

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-01 Posted: 30 Apr 2020 11:08 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]

Welcome to the HANDSTAND Motivational Month where we will be adamantly working on our ability to handstand for a month, together! It's time for you to check in NOW! Posted: 01 May 2020 07:45 AM PDT Handstands are arguably the funnest static bodyweight exercise. They require nothing but a wall to start and they are complex enough that everyone from rank beginners to professional handbalancers always have something to work on. They don't require a ton of strength but force you to work on many different areas of your body (such as strengthening the wrists, core/glutes, increasing overhead shoulder mobility) and help you build up proprioception. And did I mention they are FUN? Overall Gameplan Below you will find a guide to help you hold a handstand and you should check in by simply leaving a comment and answering the questions at the very bottom. The teachers and performers of Handstand Factory will be around to help answer questions and provide feedback on your form-check videos. This includes, Emmet Louis, Mikael Kristiansen (/u/handbalancer), Isaac (/u/superlolzer) and Sev (/u/sevefeathers) so a big thank you to them in advance! Your goal is a Freestanding Handstand. Here are the ways to get there... Warm Up Warm-Up however way you wish but we urge you to always do this Wrist Mobility Warm Up. that's part of our Recommended Routine warm-up. Progressions Chest to Wall Handstand: If you can hold a regular Plank for 60secs, start going into a Wall Plank and move toward the Chest to Wall HS eventually with your wrists close to the wall. To exit, walk your hands out or do the "Pirouette Bail." (Don't hold to absolute failure so you have energy to exit safely.) Back to Wall Handstand: After you are comfortable in the Chest to Wall Handstand, practice getting comfortable in a Back to Wall HS. To do so, you need to learn how to How to Kick Up Into HS. Rebalancing Drills After you are comfortable in back & chest-to-wall handstands, practice these: Heel Pulls Toe Pulls Any Other Calibrations Supplemental Work for the Core Hollow Hold will help you build core strength and full body tension in the shape you need to replicate while upside down. (Why?) If you already have a Freestanding HS, you have a ton of things to work on: Increase hold time Straighter bodyline: Open shoulders / reduce arch in lower back.(Emmets post is very thorough) Handstand walking (forward and backwards) Head Tucked In Freestanding Handstand (Look at your Feet) Different Shapes/Leg Positions (e.g., Tuck HS, Straddle) Straight, Tuck, Straddle combination. More leg combinations. Different entries/exits Tuck up, straddle up, pike up Straddle Press, Puppy Press, Pike Press, Stalder Press Advanced Shapes (One Arm HS, Figa, Scorpion, Mexican HS, Handstand Push Ups (Wall or Freestanding) Resources Comprehensive Handstand Tutorial by Antranik How to Do a Handstand by GMB Videos: Dan Jeongs Rings Frat The Anatomy of a Handstand Hands as Feet and How It Relates to Balance. Threads: Handstand Guide Thread Previous HS Motivational Month Crow Pose Month Handbalancing AMA with Emmet Louis and Mikael Kristiansen Can I join even if I've never done any Handstand stuff before? Yes! Read the progressions above which basically tell you to: follow/memorize the wrist warm up video, master the hollow hold so your abs get strong, and practice the wall plank. As you gain comfort there, move your hands closer to the wall for a nice chest-to-wall handstand. But I'm too scared... That's why we have you starting with the wall plank. But my wrists hurt... Then maybe the focus for your entire month should be on the wrist mobility so your wrists get stronger and hollow hold so your core is strong. Do NOT neglect the wrist warm up. Your wrists are the weakest link. They are not built like ankles, yet your entire bodyweight is going on them, so please, respect them! If you truly need a massive regression, you can also master the crow pose/frog stand, as it might not be as hard on the wrists and is considered the baby foundation of all hand-balancing. Now it's your turn to check in NOW by leaving a comment below with the following: Stats: What is your gender, age, height, weight? Goal: What is your goal for this month? (e.g., Freestanding HS for 10seconds) Current Progression: What progression or level are you at? (e.g., Chest to Wall Handstand for 30sec) What will you be working on? (e.g. Balancing Drills) Got a question? Have a Video? Videos are highly encouraged so that you can show off, or for form-check purposes so that others could tell you what you need to work on for greater efficiency! Every week, on Friday, we will have a check-in thread like this where you tell us/show us what's going on and we may present other mini goals/drills. For now, leave a comment below with your check in. submitted by /u/Antranik [link] [comments]

Don't listen to Athlean X's Squat advice! It's dangerous Posted: 01 May 2020 02:28 AM PDT Hi everyone ​ I'm a powelifter transitioning into calisthenics. ​ So far I'm enjoying the process Before I continue I understand this is mostly BWF but some of you might be interested in back squatting after the quarantine. And since the back squat is by far the best lower body builder there is. I'd recommend you to do squat heavy as well. Anyways I've stumbled on an Athlean X's video on how to brace during a squat ​ Don't do this ( Skip to 1:35 for his advice ) Please for the love of God don't breath **out** when you're squatting heavy. Edit ***( Sorry I mistakenly put in as out and out as in ) You need to breath **in** via the valsava method and create intra-abdominal pressure to engage your abs and protect your spine. ​ Proper breathing Skip to 2:55 ​ Proper Valsava by Brian Alrsuhe Skip to 3:05 Greg Nuckols Squat Guide It's the the breathing segement Alan Thrall's Alan Thrall Mark Rippetoe's Not a big fan but he's decent Squat University How to Breathe Chris Duffin From Kabuki STR I do like and appreciate all Athlean X's work on youtube and his advices , and they are good advice ! ​ But this one is wrong and dangerous. ​ So squat with caution y'all ​ Edit ***( Sorry I mistakenly put in as out and out as in ) submitted by /u/KangFitness [link] [comments]

How to overload properly? Posted: 01 May 2020 08:03 AM PDT Hi, right now I am training with a PPL split and all my workouts start with a basic movement for 4 sets as follows: 4x5 pull-ups on pull days, 4x6 weighted dips on push days, 4x6 weighted pistol squats on leg days. These are the starting numbers. After I achieved 4x5 pull ups I started to try 4x6 and after that moved to 4x7 but here it became pretty hard. In the best case I am able to do 7-6-5-5. The same thing happens with the pistol squads. I achieved 4x6 and even 4x9 after that I added weight. But it's really hard to do 4x7 with the new weight. So I wondered what if I start doing let's say 3x7 after achieving 4x6. The volume goes down and I am not sure that this is the proper way to overload. Maybe I should go for 3x8 after 4x6? Please tell me what's the best way to keep progressing. Oh I almost forgot. My target is to gain size and strenght so my rest time between the sets is 60-90 secs. Thanks. submitted by /u/OPCeto [link] [comments]

DIET OR SLEEP Posted: 01 May 2020 11:48 AM PDT So I'm a teen and my parents control everything I eat therefore and I can not eat NEARLY as much protein as I need and any type of supplement is not allowed (my parents think too much protein is bad and I cannot persuade them whatsoever). Can sleep help step in place instead of protein? submitted by /u/ksfk11 [link] [comments]

Biceps Possible Exercises Posted: 01 May 2020 10:52 AM PDT Would anyone be able to drop some suggestions on effective bicep exercises? Besides the bicep push up I have found it hard to find any exercise that targets the biceps. submitted by /u/vinnie6700 [link] [comments]

Human flag "ratio" to other exercises ? Posted: 01 May 2020 08:29 AM PDT A lot of people (for exemple, Steven Low in OG2) says that a full front lever is usually obtained when one are around 70% of their bodyweight added on weighted pull-ups. I was wondering if anyone had similar "benchmarks" for the human flag ? So for people who can do a full human flag, what is your strength on weighted pull ups and dips ? I'm not training specifically for the human flag, but I'd like to know at what point I can expect to get it, mostly out of curiosity since I don't intend to add specific work, but I find this question interesting. Right now I can raise it near the horizontal, but can't hold it. submitted by /u/Crimelune [link] [comments]

Need help with false grip on bar Posted: 01 May 2020 08:01 AM PDT I want to get better at muscle ups. I can do 1-2 using momentum and kipping. I want to learn the false grip in order to get better, but i simply don't understand how you're supposed to do it. Whenever i search it up, i only ever get advice for how to do it on rings. submitted by /u/bruh____moment [link] [comments]

So I just did my 4 week compression routine and .... here's what I learnt Posted: 01 May 2020 02:15 AM PDT If failed ​ I decided to do a 4 week compression focused routine mainly to improve 4 things ​ V sit ( 10 seconds in total ) Stradlle L sit Standing Ab wheel ( 1 clean rep ) Handstand I trained for V sit 2x Straddle L 2x Ab wheel 2x a week while handstand is done everyday here's the result [4 Weeks compression work ] ​ My V sit went from 6s to about 8s ​ and my ab wheel is still not there ​ Admittedly this is a painful pill to swallow as I really pushed myself for those 4 weeks The program was 3 weeks of work , 1 week deload , then test So after some self inspection this is what went wrong ​ the most obvious problem is that I started adding different elements into my routine ​ - I swayed from my goal and added skipping rope and middle/ split work ​ the addition of these 2 really taxed my recovery and my calves , hamstring and inner thigh was sore nearly the entire 3 weeks. ​ I persevered and I thought the 1 week deload will dissipate the fatigue. ​ Even during my test week my soreness was still there. ​ So what's the takeaway ? ​ HAVE A PLAN AND STICK TO IT. ​ or if you're planning to add different goals then make sure you take the fatigue into account as well submitted by /u/KangFitness [link] [comments]

How long should I wait after eating to workout. Posted: 01 May 2020 09:46 AM PDT Hey y'all. So basically a lot of times my parents will come get me because lunch is ready when I'm in the middle of my workout. Is it ok to go eat and then immediately keep going after or should I rest for a bit after eating even tho I'm in the middle of working out. submitted by /u/AdventurousDraw2 [link] [comments]

Rotator cuff strengthening Posted: 01 May 2020 12:10 AM PDT Hi folks, I'm looking for some advice on a shoulder weakness. I have had a weak rotator cuff on my left side for a while now. I'd largely worked around it, out of laziness. With the crisis I've decided to use the time to work on it. It's ultimately a barrier to me doing some goals, particularly handstands, muscleups and OAP. My question is to people with shoulder injuries: What have you done in the past to work past a shoulder injury and create bulletproof shoulders? I mostly experience discomfort, that feels like cramp under my arm, when my arms are extended overhead. This happens in handstands, pullups or while doing a those "I" shoulder movements with a training band. I've started doing bell up kettlebell presses, and found that these really tax the right area. I do external rotation occasionally. And Is, Ys, and Ts with external rotations at the beginning of every workout (3-6 times a week) What are some thing I can add to this? Or is there something I'm doing which is counterproductive. Thanks. D. submitted by /u/DaveySea [link] [comments]

Form Check Friday for 2020-05-01 Posted: 30 Apr 2020 11:08 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 [link] [comments]

30 pullups Posted: 30 Apr 2020 09:34 PM PDT For those of you who have achieved 30 pullups. How did you do this? I have been stuck at 20 for a while now, and I do not seem to be able to improve the number. Any advice, or routines? submitted by /u/arturodmarrero [link] [comments]

Monthly BWF Physique Thread for May Posted: 30 Apr 2020 11:08 PM PDT Have you made some serious gains and don't want to post your own progress thread? Tired of snapping swelfies in the mirror and have nobody to share them with? Need some critique on your muscles and would like some exercise advice? Well, this is the topic for you! Physique posts do not have to adhere to the regular progress post guidelines normally found here but you are welcome and encouraged to share as much relevant information as possible. Age, weight, and height are all relevant points of information you should consider providing. All other rules are in effect, especially Rule #4. As always, please report comments that are out of line. Feel free to join our live chatroom on Discord! You can find the web client by clicking this link, here. We're also on Facebook, Instagram, and Twitter! Remember, we're all gonna make it. submitted by /u/AutoModerator [link] [comments]

Parallette Workout Posted: 30 Apr 2020 03:13 PM PDT So i recently bought a pair of parallettes and was wondering some good strengthening exercises using parallettes. submitted by /u/omarmustafa029 [link] [comments]

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