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    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-08

    May 08, 2020

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-08

    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-08

    Posted: 07 May 2020 11:07 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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    Kit Laughlin is giving away full PDF version of the book "Stretching & Flexibility", 2nd edition,

    Posted: 08 May 2020 03:05 AM PDT

    Should narrow push ups be a progression before the diamond push up?

    Posted: 08 May 2020 08:07 AM PDT

    So yesterday I read an article which told of a study about the best tension from certain variations.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4792988/

    Here's the thing, I feel that the narrow push up provides alot more tension over the shoulder width

    Here's a great video about narrow push ups

    https://youtu.be/ArDE43kJ0M4

    Now the diamond push up is very similar where your hands are touching while performing the move but narrow push ups I feel should be added to the list in the FAQ progression.

    Ive been doing narrow push ups for a while and honestly the tension I'm getting is much greater than the shoulder width.

    So I'm thinking should people be progressing from the shoulder width push up to narrow then diamond?

    Thoughts please!

    submitted by /u/Goldenpanda18
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    Super sets. Go opposite groups or not?

    Posted: 08 May 2020 08:11 AM PDT

    So I've started Tom Merricks mass building upper lower split routine and in it he has you super setting some exercises. You go from pike push ups straight into diamond push ups. Then in group B you go from pull ups straight into supinated rows. Which brings me to my query.

    I've always been under the impression that super sets are supposed to be antagonistic i.e a push exercise super set with a pull. So maybe i'd do a set of push ups then super set into pull ups?

    Also would just like to take the opportunity to thank /u/movementtom for all his follow along routine, it really has kept me sane during all of this.

    submitted by /u/FroztyJack
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    Rotational rope training can be a useful at-home tool for improving endurance, joint mobility, and coordination. Here's a short guide to help you get started, along with 3 basic exercises. Hope it helps!

    Posted: 08 May 2020 08:21 AM PDT

    I've seen a few posts lately about getting in endurance / cardiovascular training at home. Running and cycling are great options, but for people looking to minimize contact with the outside world (or just don't like running or cycling), rope training could be a good option.

    And by rope training, I don't necessarily mean plain old jump rope. While there's nothing wrong with that, there's a lot more you can use the rope for.

    This more 'rotational rope training' is something I've been experimenting with for the past few months and noticed numerous benefits that have the potential to transfer over to other practices.

    It looks a bit strange, but I've noticed gains in mobility, coordination, and cardiovascular fitness.

    With that in mind, I thought I'd share some of the basic principles with you guys, along with a few key rope training exercises.

    I've listed everything below, but here are the links for a video and images:

    Rope training video tutorial

    In-depth rope training guide (with pretty pictures)

    What is Rope Training?

    We've used the rope as a training tool for hundreds if not thousands of years – potentially even back to ancient Egypt. These days, it's synonymous with boxing, and often makes an appearance in functional fitness training modalities like CrossFit.

    Traditionally, we might think of jump rope training using a thin school-gym style skipping rope – holding the rope by your side and skipping through it as you flip it forwards or back. While this is a valid training method, if we get a bit more creative, we can use the rope in a different way, gain more potential benefits, and have more fun.

    For the type of training I've been doing lately, I've been using a thicker, heavier rope. I got mine from a rope dealership online. It's a nylon blend that's about 4 metres long and weighs around 350 grams.

    I used a series of knots to shorten the rope so it comes somewhere between the bottom of my ribcage to the top of my pelvis if I stand in the middle of it and hold it up to my sides, shown in the video.

    What Are The Benefits Of Rope Training?

    1. Portability. A rope is a fairly inexpensive tool and is easily transportable.
    2. Shallow learning curve. When learning the ropes (pun intended), you don't have to invest a lot of time to nail the basics. And when you have the basics, you can move onto improvisation or flow training fairly quickly.
    3. Versatility. You can easily alter the intensity of your rope training workout, going slow and steady to improve your Zone 2 cardiovascular fitness, or upping the pace for high intensity interval training.
    4. Lymph flow. Bouncing on the balls of your feet (as you would in conventional jump rope training) acts as a pump that encourages lymph flow around the body. The lymph system is effectively your body's waste removal system.
    5. Athletic transfer. The drills I'll demonstrate all include a degree of rotational movement. If you look at pretty much any athletic movement pattern – running, throwing, striking, climbing, swimming – they all involve rotation. Rope training also helps to hone a sense of timing and co-ordination to keep the rope flowing. It appears to be a great feedback mechanism for 'functional' movements.
    6. Mobility. The rotational movement helps to unlock the thoracic spine, which is often locked down due to sitting and postural restrictions. Indeed, Rokas at OctoMoves talks about 'igniting your spinal engine'. When I finish up a rope session, my back feels loose & pain free.
    7. Mindfulness. When you begin to string the rope movements together, it's fairly easy to enter a flow state, almost like a moving meditation. This goes for many other forms of movement like running or swimming, but I find it comes easier with rope training (although this may just be because it's something novel).

    Rope Exercise 1: The Underhand Stroke 🏌️‍♂️

    For the first two drills, it helps to first practise without the rope. Placing your hands together, you're essentially going to make a sideways figure 8 or infinity sign in front of you, leading with your pinky, starting from bottom to top.

    As well as the arm movements, there's a side bend and rotation through the thoracic. Get that rhythm down for 8-10 reps, then introduce the rope.

    Notice that this torso movement is very similar to that seen when throwing an uppercut. Interestingly, my dad was recently watching a video breaking down Rory McIlroy's golf swing, and it's this exact same motion – side bend and rotate. It's also present in a more subtle manner when you're sprinting. This drill is a nice way to practice that pattern and program it into the body.

    When you can comfortably perform the underhand stroke on both sides, you can also introduce some motion through the hips – pushing off the ball of the foot on the same side that you're rotating from, as you would when hitting a ball.

    Rope Exercise 2: The Overhand Stroke 🤾

    The overhand stroke is basically the opposite of the underhand.

    Again, start with the hands together, but this time we're leading with the index finger from top to bottom.

    Get comfortable, performing a few sets of 8-10 repetitions, then introduce the rope.

    Rope Exercise 3: The Dragon Roll 🐉

    The next drill looks and feels a lot different to the previous two, and has a cooler name. It also looks impressive. It appears that you're jumping through the rope, but through some expert movement wizardry, you're actually not.

    There are a few more steps to learning the Dragon Roll:

    1. The Rope Flip. Start with the rope in front of you, touching the floor. Practise looping it over your head onto the floor behind you, then back again. Perform a few sets of 8-10 reps before moving on.
    2. The Broken Dragon. When this feels comfortable, start with the bottom of the rope off 45 degrees to your left side, and your torso rotated towards it. Then drag it along the floor to your right side (the opposite 45 degree angle). Flip it over your head, drag the rope along the floor to return to facing your left side, and flip it back over to your front. Rest and repeat.
    3. One Dragon Cycle. After breaking the Dragon Roll down into its individual parts, you're then going to put it together with more fluidity. Stick to one full rotation at a time for now: turn – drag – flip – turn – flip. Take a pause, then practice it again.
    4. Full Dragon Roll. When this becomes comfortable, you can eliminate the stop and continue to flow. Get proficient on one side with the full Dragon Roll before trying the opposite direction.

    4 Ways To Vary Your Rope Training & Begin To Flow

    1. Vary Your Speed

    Start slow, but when you feel you have a good grasp of the rope basics, you can play with increasing the speed of your rotations. It's a great way to get your heart rate up, and you'll feel more involvement of the core.

    2. Add Forward + Lateral Movement

    Forwards and backwards movements can make the rope movements more challenging and fun. You can also add lunges and squat variations to up the intensity.

    3. Add Full Body Rotations

    You can transition from underhand to overhand stroke by using a propeller-like movement, rotating your body 180 degrees on the upwards portion of an underhand stroke. Likewise with an overhand stroke – continue the motion as you turn towards the rope.

    4. Chain Movements Together

    There are endless combinations of movements you can play with in rope training, particularly when you pick up more than the three I've mentioned.

    One that I quite like is chaining the Overhand stroke with a Dragon Roll. So the downwards phase of an Overhand stroke can become the start of a Dragon Roll, which then becomes an Overhand stroke on the opposite side.

    You'll be able to come up with much more creative patterns than me. Share them with me in the comments section below!

    Rope Training: Summary

    Step 1: Buy or make a rope.

    Step 2: Practice the three basic movement patterns: Underhand, Overhand & Dragon Roll.

    Step 3: Start each session with basics, then integrate movements with rotations or chaining them together.

    Step 4: Improvise and flow.

    ---

    Hope this is helpful in some shape or form! Let me know if you have any questions below and I'll answer them as best I can. Cheers!

    submitted by /u/HealthRoom
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    Female - progress totally stalled for 6+ months

    Posted: 08 May 2020 07:15 AM PDT

    Hi, hopefully it's okay to ask this here! I have been working out for a few years, first with weights in the gym and then for the last year or so I've switched over to bouldering and bodyweight training. I am at what I think is an okay level of strength - 6 pull ups, 8 diamond pushups and 6 pistol squats, but I haven't been able to add any reps to any of these in more than 6 months. The pull ups is the exercise I've really focussed on - I've tried high volume (100 pull ups a day in singles and doubles), lower volume, weighted pullups, adding frenchies and now I'm trying to increase the density of my sets, but so far nothing has worked. Is there some kind of periodisation for bodyweight training or anything else that might help?

    I'm female, weigh 62kg at 170cm (137 pounds, 5 foot 7) - I'm about to start a cut because I'm thinking maybe a slow bulk might help (and I don't want to gain any more fat)? If anyone has any suggestions I'd be grateful!

    submitted by /u/Glitter_kittens
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    Partial ROM Wall HeSPU vs Elevated pike push up vs pike push up

    Posted: 08 May 2020 07:06 AM PDT

    Which one could help to build more strength for a wall HSPu and then a freestanding?

    submitted by /u/thieuma007
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    Do Pull-ups train your rear shoulders?

    Posted: 08 May 2020 02:16 AM PDT

    After a long training period to simply be able to do pull-ups, I can now do 5x1 with 1,5 minutes rest between sets. The thing is, my rear shoulders are burning after yesterdays session!

    ​

    I am wondering if pull-ups really do train your rear shoulders that much since no exercise has ever made me feel DOMS there, and if it does, can I do anything to strengthen them besides pull/chin-ups?

    submitted by /u/Frifot
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    Best TDEE calculator?

    Posted: 08 May 2020 03:01 AM PDT

    I'm really getting meticulous with my calories now. I've tried a few TDEE calculators online and they all give different results.

    Which is the most accurate calculator in your opinion?

    submitted by /u/JH25_
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    Neck Sprain

    Posted: 08 May 2020 02:37 PM PDT

    Hey guys! I was just doing my routine workout and was just about to finish with clap push - ups. On my first rep, I accidentally landed wrong and all my weight was put on my left side/ shoulder. I immediately felt pain in the neck/traps area and did not exercise any further. I thought it would just go away in few hours but I am unable to move my neck without feeling extreme pain for about a day and half now. Should I be worried and get it checked? Or will it be okay if I give it some time?. Also if this is long term ( I hope not), should I avoid exercising ?

    submitted by /u/cruizer192
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    What are the most important advantages of using a pull-up bar compared to gymnastic rings?

    Posted: 08 May 2020 07:45 AM PDT

    I know for the most part gymnastic rings are better, but ... ?

    submitted by /u/DeSAiRePLYX
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    Question about HLRs

    Posted: 08 May 2020 11:04 AM PDT

    Hey guys! Quick question - I notice doing a lot of HLRs hurt my elbows, even though I think my form is good (elbows locked, shoulders down, breaking the bar between my hands). Are there any common form problems that cause this?

    Thanks in advance!

    submitted by /u/CPViolation6626
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    Time under tension or more volume

    Posted: 08 May 2020 06:05 AM PDT

    Is it more beneficial to have more time under tension less reps or to have a faster tempo with more reps?

    What is the difference and what is the goal of each?

    Thanks

    submitted by /u/dillytroger
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    Scapula rows (move) failing miserably??

    Posted: 08 May 2020 05:20 AM PDT

    So I'm on week one of move, and I'm doing fine with most of it with the exception of scapula rows. The problems are;

    1) I am type 2 obese, it's a LOT of weight and I can't seem to keep a grip on my bar through 10 reps (I also have tiny hands, my niece had bigger hands than me by the time she was 8). This could also be because I have autonomic dysfunction and overheat extremely quickly (sweaty hands).

    2) I can't hold the form in the video, I don't yet have the core strength

    3) I'm feeling it mostly in my *neck* not my scapula, so clearly I'm doing something wrong. It could be because I'm not able to plank my body for that long, and even if I could, I can't keep my grip up. I'm losing grip almost immediately, and I've tried both with and without the velcro grip things on my bar.

    Is there an alternative I can do? Or a modification? I'm not too sure where to go from here! I tried using the search but it was mostly about scapula position through full rows so I'm a little lost.

    submitted by /u/Vebriclya
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    D.O.M.S for a week now

    Posted: 08 May 2020 08:30 AM PDT

    Hello brothers and sisters of bwf. My name is Edward, I am 29 years old. I have been doing the 2017 recommended routine now for a couple of months now(prefer the old coz it's much more simple for me), and I am at the L-sit pull ups now. And for dips I am now past the L-sit ring dips, I am on bulgarian L sit ring dips (made the choice of this progression on my own). My question now is that it is almost a week now and I still have DOMS in terms of doing the pull ups. Pushing exercises are no problem for me, but my lats feel that they are still not fully recovered. I only workout 3 times a week and try to do good form. I also do some yoga on off days but not consistently. I can lift my hands up and no problems with stretching and/or moving my arms around my body.

    My question is could this be an injury? I have not worked out properly this week coz i don't want to get injured. I am resting a lot and doing stretches and cardio to get rid of lactic acid but still nothing

    submitted by /u/edphab
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    Form Check Friday for 2020-05-08

    Posted: 07 May 2020 11:07 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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    ive been training pull ups for 3 weeks and theyve increased from 3 to 8 reps. however im able to 8 reps only at certain times and can mostly only reach 6 reps.

    Posted: 06 May 2020 08:37 PM PDT

    is this normal?

    submitted by /u/bizzarefreeze
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    L-Sit as Dip progression

    Posted: 08 May 2020 05:23 AM PDT

    hey everybody! I'm just starting out with the RR. Previously I've only really done very moderate endurance work (5k, circuits, badminton, some sprint work), so I'm essentially starting from scratch with strength.

    As such, even a floor-supported L-sit is a real struggle for me. As I'm at home, it's also hard to find anywhere super appropriate for dips. I have a corner in the kitchen countertop (so if I really need to I can do dips) but I normally workout while other people in the house are cooking, so if I could replace dips with L-sit work in the RR that would be a lot easier.

    Is that an appropriate swap for vertical pushing work for the next few weeks/months? As I progress to tuck or full L-sit should I cut down on my anti-flexion core work in the core triplet?

    Thanks!

    submitted by /u/Pyroooooo
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    Details/Updates on Recommended Basic Hypertrophy Routine

    Posted: 08 May 2020 01:33 AM PDT

    Hi guys,

    I've been following this subreddit's recommended Bob's Basic BWF (B)Hypertrophy (B)Routine .

    It's been nice so far, but it feels less detailed/explained than the other recommended ones (no videos, progressions, few alternatives on exercises, suggestions etc).

    It's still great, don't get me wrong I'm not criticizing. I don't know if it's my lack of experience or what but I've been having some troubles as it feels "static".

    I wanted to replace some exercises, but as I'm not an expert I'm worried about getting it wrong (on exercise substitution, it says "as long as the movement pattern is relatively similar then go for it ").

    ​

    Anyone that has been using it has any updates on this routine, fixes or adjustments? Or a completely different routine you recomment, for the same goal?

    Thanks a lot!

    submitted by /u/LeoRockMDI
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    Working Soleus at Home

    Posted: 07 May 2020 11:21 PM PDT

    Are there any effective exercices to work the soleus? Make them bigger and stronger? Having a hard time finding ways to wokr them effectively. Had resistance bands and would tie them around a wood piece from the bed and wrap it around a couple times, still didnt have enough resistance and my hamstring would get tired before my calves. Pretty sure this is what led to my bands snapping. Do standing calve raises still work the soleus? At least enough to make them get stronger or grow progressively?

    submitted by /u/ComfortableSale
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