Bodyweight Fitness: IT'S WEEK TWO OF THE HANDSTAND MOTIVATIONAL MONTH! Are you standing on your hands yet? �� We have a great kick up tutorial inside for you! Check in NOW and share how it's going! |
- IT'S WEEK TWO OF THE HANDSTAND MOTIVATIONAL MONTH! Are you standing on your hands yet? �� We have a great kick up tutorial inside for you! Check in NOW and share how it's going!
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-07
- Engage Chests More during pushups
- Chest-to-bar pullups - Bands helped amazingly
- I finally learned the supinated false grip and it's crazy how my grip strength increased!
- Learning Muscle Up at Home
- Awesome spreadsheet to find new exercises or find out what you should now progress to.
- How to fix wobbling with rings?
- Guys, get some resistance bands for isometrics
- What BMI is the best to start getting abs?
- How to engage my seratus instead of my pec minor?
- Should I start calisthenics when I'm 14?
- 8-12 rep range for hypertrophy (pull ups)
- How much strict muscle-ups (no kipping) were you able to do before achieving your first slow MU ?
- Finding the time to workout and practice skills?
- Not getting beginner gains
- Beginner/ need guidance
- Time under tension / Number of reps
- Neck DOMS from Ring Face Pulls?
- Some Muscle-Up problems
| Posted: 07 May 2020 08:24 AM PDT Hey everybody! 👋 We had a record breaking number of entrants (300+) in the first thread! Very awesome to see such levels of commitment! Hopefully you are working on your handstand little by little by now. And if you're not, we still have 3 weeks left, so hop to it! For this week we are going to be mastering the kick up into handstand!Big thanks to /u/EmmetLouis for the following writeup and /u/handbalancer for the videos, both of who are from handstandfactory.com. The Kick up to handstand is a complicated skill consisting of two distinct phases that can almost be considered separate movements. The rest of this post will be broken into the following sections:
Phase One: The half kick up drill
The goal of the half kick up is to go from standing to inverted with the legs split somewhere about 90 degrees. The goal for this style of kick up we propose is to get to this point and then be able to change direction with the legs, e.g. moving to a straddle handstand or cobra or any other shape. The gathering the legs section (phase 2) is just one of the options once this shape is under control. Placing the hands:
The Legs:
Shoulders and arms:
Chest:
The Kick:
The Balance:
Phase Two: Gathering the legs
Kick Up Therapy
Other EntriesIf you have proficiency with the straight leg kick up, and you're looking for something new to try, here are some more ideas: Now it's time for you to please CHECK IN and answer the following questions:
If you are getting annoyed by any lack of progress, don't be! It's only been A WEEK! The strength and flexibility will come! And if you have any questions, feel free to ask. For Future Reference:
[link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-05-07 Posted: 06 May 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
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. [link] [comments] |
| Engage Chests More during pushups Posted: 07 May 2020 04:15 AM PDT I've been doing wide/wider grip pushups for chest activation as many people recommend but this guy makes an excellent point about depressing the scapula ( down and back ) for more chest activation .. he also talks about torquing which is useful to avert injuries and maintain form even for Pull-ups and other push and pull moves both and also idk why he has so less subs despite him making good content for years.I watched so many channels and people but Red Delta Project talks about little things in a lucid way that I rarely see being talked anywhere.. it feels like he deserves more subs for the content and his hardwork and perseverance ,for so many years he's been uploading some gold stuff but he isn't flashy like other big channels (which have also worked hard to get there and am not saying doesn't make good content ) I'm new to this journey and no way experienced or skilled as people in this sub , sorry if I offend anyone with this post. It's just a request to kindly checkout his channel and if you like it sub him too he's been at it for years .. Sorry for my english (not a native speaker) and thank you for reading this.. Edit : I have edited the post as the mod asked and added more details about the link and what it talks about and how the link can be helpful Also on a lighter note : https://www.youtube.com/embed/6yi_F9og3nM?start=08&end=14 (for the mod :p ) [link] [comments] |
| Chest-to-bar pullups - Bands helped amazingly Posted: 06 May 2020 11:05 PM PDT My max rep for chin-just-above-bar pullups is ard 15(normal) -20 (well-rested). But always couldn't nail the chest-to-bar without some aggressive kipping, and even then can reach only 2-3 ugly reps. Very frustrating. That last few inches eluded me. Then I saw some Crossfit guy using exercise bands to progress the C2B. I tried it, doing 9-10 reps 2-3 times a day. It's a bit akward trying to lift my foot high enough to step on to the band, good thing I'm at home with no one watching. Try to touch the bar just below the pecs. Did that maybe for a week or so every few days. Now I can pull off 5 relatively OK chest-to-bars much easier without the band. For those having the same issue, give bands a shot! [link] [comments] |
| I finally learned the supinated false grip and it's crazy how my grip strength increased! Posted: 07 May 2020 12:55 PM PDT About 6 weeks ago I started training almost daily for the supinated false grip. About a week ago, I started building my own pair of paralettes out of 1-inch water piping and the staff from the DIY store told me that it would be quite hard to screw them on tight without help. However, I managed to get them on quite well with a pipe wrench and I mainly attribute that to my false grip training. I started my training with really basic exercises and then increased the intensity week for week. So firstly, I just grabbed my gym rings and leaned backwards in a 45° angle with one hand in false grip and the other one in normal grip and tried to hold this for a couple of seconds. Once I managed to do this, I grabbed both rings with the false grip and started lowering my body day by day until I finally hanged from the rings in pronated false grip. From there on I then tried to supinate my arms at the lowest position. It was a great experience and showed me once again that patience is a good teacher! I was so excited that I made a video covering my routine which you can check out here. I'm not an expert or anything but it has definitely helped me and maybe you guys will also get some value out of it! [link] [comments] |
| Posted: 07 May 2020 09:01 AM PDT Hi guys, I want to share this video with you where you will see how to learn muscle up at home, when you don't have high bar. Description In this video you will learn how to learn muscle up at home. This move will be harder to learn since you won't be able to use momentum, like when you are doing muscle up on the regular high bar. Still, if you follow this home muscle up tutorial, you will be able to achieve it. Muscle up is advanced move that requires a lot of strength. Learning it at home, on the low bar, will be more challenging, but once when you achieve it your will be able to it with ease on the regular high pull up bar. Of course if you are already able to do muscle up, learning this home variation would be way easier. I would suggest you achieving regular muscle up first and then move to this as a next progression. To learn muscle up please check this : Muscle up tutorial video: https://youtu.be/pZeE2xE-m_k With this, we can say low bar muscle up, you are engaging many different muscles, like chest, triceps, back, core, shoulders. Tutorial steps: Technique -start from the L sit position, arms full extended -hands a bit more than shoulder width apart -keep hands in upper position by holding false grip -pull yourself up, -go round and chest over the bar -do the straight bar dip -return to starting position and repeat the move Progression 1.L sit pull ups -use false grip -go as high as possible -aim for at least 5 explosive reps 2.Regular straight bar dips -aim for at least 10 reps -Go deeper and deeper 3.Negatives -lower yourself down as slow as possible -jump back to upper position -repeat the move couple of times 4.Deep straight bar dips -go as low as possible, but to still be able to push back -aim for couple of reps 5.Transition point hold -hold position at the point where you are switching from pulling to pushing part -use false grip 6.Assisted low bar muscle ups -use resistance bands in order to perform the move -aim for 3 to 5 reps Additionally work on your false grip by doing following exercises: 1.Palm straight bar dips -do straight bar dips just on your palms -aim for 5 reps
There you go! Thanks once again for taking time to watch! Any feedback is appreciated. [link] [comments] |
| Awesome spreadsheet to find new exercises or find out what you should now progress to. Posted: 07 May 2020 03:40 PM PDT Hey all - Ive been struggling to find new exercises of which: A = I can do B = Its a sufficient challenge for my strength This spreadsheet is a great help if you are the same as me! https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid [link] [comments] |
| How to fix wobbling with rings? Posted: 07 May 2020 11:39 AM PDT Hey there, I just bought some rings and tried a few exercises and noticed that I'm way too wobbly to try anything without possibly hurting myself. How do I fix the wobbling and make myself more balanced? [link] [comments] |
| Guys, get some resistance bands for isometrics Posted: 06 May 2020 10:26 PM PDT For a long time I could not see any real progress at my Front Lever. I was stuck in a solid Advanced Tuck and always failed trying to extend my legs more. I did film myself for some weeks and I noticed that my Advanced Tuck form differed pretty much in my workouts. Therefore I decided to do a Full Front Lever with the support of resistance bands below my butt. Here you can see the setup: https://www.fitstream.com/exercises/front-lever-on-rings-a170 I already progressed from purple (medium) to black (light) and I guess red (very light) is not far out of reach. This is such a scaleable way of training isometrics! Full means full and black band means black band. „Advanced Tuck" is such a wide term and if you do not film every single set, you never know how your leverage really looked like. Another positive aspect is that you already prime your body to the right positioning and leverage. And it is an enjoyable way of training! I am not a big fan of resistance bands concerning dynamics, because the support differs here in relation to the length. But for isometrics they're awesome! I know it is a common approach but imho you will see much faster results with this method. Hope this helps someone! [link] [comments] |
| What BMI is the best to start getting abs? Posted: 07 May 2020 03:45 PM PDT I dont have visible abs and have some weight i need to lose. What BMI should i get to start with trying to get abs. [link] [comments] |
| How to engage my seratus instead of my pec minor? Posted: 07 May 2020 01:02 PM PDT I come from bodybuilding so my seratus is very weak and my pec minor takes the lead in hollow body moves like planche leans. It causes a weird brief pain in my shoulders when I get out of the position. How can I develop my seratus so that they carry the load? When I do scapula push-ups, the load still goes on the pec minor... [link] [comments] |
| Should I start calisthenics when I'm 14? Posted: 06 May 2020 11:28 PM PDT Hello, I recently started calisthenics around 3-4 months ago. I have a goal of doing 3 consecutive muscle ups. I wanted to add weight to my pull ups to try and get the muscle up(around 20% of my weight- 24 pounds), but my older brother says that it is way too early for me to use weights. He says that I should keep doing push ups and pull ups and stay away from weights. Doing a muscle up has been something I always wanted to do. But know I don't know what to do. I've tried many ways to do a muscle up, and neither having a false grip or training explosiveness works. I have a pull up bar at home, but I try out muscle ups at a park. My questions are:
(Sorry for any grammatical errors; it's kinda late rn) [link] [comments] |
| 8-12 rep range for hypertrophy (pull ups) Posted: 06 May 2020 10:56 PM PDT So I can perform 4 sets of 12 clean pull ups and 12 clean chin ups within my workout routine which also consists of ring dips, ring push ups and straight bar dips. Should I go beyond the 12 rep range OR is building muscle now going to be more effective if I add a weighted vest to my pull ups and chin ups? [link] [comments] |
| How much strict muscle-ups (no kipping) were you able to do before achieving your first slow MU ? Posted: 07 May 2020 08:10 AM PDT I'm currently struggling with the slow MU. I can do 5 strict MU. I know these are not the same, but I'm curious to know how much MU you were able to do before unlocking the slow MU. [link] [comments] |
| Finding the time to workout and practice skills? Posted: 07 May 2020 06:42 AM PDT Hey all, I've been doing resistance (some dumbbells) + body-weight training (rings) each day after work. I'll admit, I can be a bit lazy in-between sets so in total my workout probably takes an hour to an hour and and a half. I'm usually pretty exhausted after the workout and end it with a 30 minute stretching session. At that point I only have enough time left in the day to cook, eat, clean-up, and go to bed to get good sleep. I'm curious, how do others manage to both workout and work on their skills? Do you do a full workout and skill work everyday? I'd like to be able to practice handstands, l-sits, planches, levers, etc. But it's hard to find the time and the right time to do these things since I'm working out almost everyday and am spent afterwards. Thanks. [link] [comments] |
| Posted: 07 May 2020 05:55 AM PDT I've been doing bodyweight training for 6 months now but the first 4 months were basically useless (or almost), I was eating a bad diet and I was training at to low intensity so I didn't really gain a lot of muscle. But two months ago I started to get more serious, a balanced diet, enough calories and protein and a lot more exercise with higher intensity but I never experienced newbie gains. I also started training abs two months ago and that increased incredibly fast but my upper body strength tbh hasn't increased very much, I don't really know why, now you could say I did have beginner gains when I began but just didn't notice them but another post on this subreddit today got me kind of suspicious. "In three weeks I went from 3 pull ups to 8" or something like that, uhm I bought a pull up bar about three weeks ago and I increased from 2 to 3, so where are my beginner gains with that. I also take enough rest, at least 48 hours, sometimes 72. Do I need to be more patient or what [link] [comments] |
| Posted: 06 May 2020 11:51 PM PDT Hello I am a beginner to the fitness world, I am researching some different fitness lifestyles in hopes of finding something to help reach my goal in getting ripped and keep coming to a dead end. My first problem is when I try to calculate my body fat % it tells me that I'm boarder line obese, when I'm fact I don't look fat. I gave a large, solid frame and often get mistaken for muscular (I'm slightly chubby with almost no definition in my body but can feel my muscles under my fat.) I can maybe stand to lose 10-15 lbs Height: 6foot 3.5inches Weight: 230lbs Neck: 16.5inches Waist: 40inches Wrist: 8inches Age:22 So my questions are... 1) how do I Acurately calculate and stay on top of body fat% 2) how much should my goal weight be 3) what is the best way to get ripped, and can it be achieved with only body weight excercises(preferably) 4) what qualifies as Hiit and how to turn any workout to hit 5) does hiit replace other workouts 6) how many calories or macros should I take in daily [link] [comments] |
| Time under tension / Number of reps Posted: 07 May 2020 05:40 AM PDT So, after about a month I started working out again at home since gyms are closed. I can do 20 clean pull ups, chin ups, 30-35 regular push ups and diamond push ups and I'm wondering how do I progess for more gains, I have no weight belt or vest to increase the difficulty. I tried TUT (Time Under Tension) 4-5 seconds per rep and but I seem to do only about 8 reps. Should i work my way up to 12 reps and then increase the TUT? Need advice about progression, basically increasing the difficulty. Thank you in advance. [link] [comments] |
| Neck DOMS from Ring Face Pulls? Posted: 06 May 2020 11:22 PM PDT Not sure why this is happening. I've never had neck DOMS in my life. I do other ring movements like rows and bicep curls and I've never had the need to tense my neck so much while doing those. On the face pulls, my neck was tired by the end. Sure enough I woke up sore. Do I just need to change my body angle from the anchor point and make them easier? [link] [comments] |
| Posted: 06 May 2020 03:21 PM PDT Hey guys. So i think i have the strength to do a proper muscle-up (can do 12 pull ups and +20 dips) , but im lacking technique. Im getting pretty high almost able to do a proper muscle up but always ending up doing a chicken wing muscle-up ( first one arm goes up and then the other). Im trying the chris heria way to go swing forward and engaging my chest pretty hard, but after that i try to knee-sit instead of L-sit and i always end up laying with my upper body in the air ( yeah i mean literally being horizontal in the air) and i think it dragges me down a lot. How do i prevent this? It could also be that im pulling myself to far away from the bar what also is a problem. Can somebody give me some tips on how to get it right? Would be very nice :D Thank you for your attention ;) [link] [comments] |
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