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    Bodyweight Fitness: Form Check Friday for 2020-06-05

    June 05, 2020

    Bodyweight Fitness: Form Check Friday for 2020-06-05

    Form Check Friday for 2020-06-05

    Posted: 04 Jun 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 2020-06-05

    Posted: 04 Jun 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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    Daniel Vadnal (FitnessFAQs) is Giving away Home Bodyweight Workout Routine for Free

    Posted: 05 Jun 2020 01:54 AM PDT

    Daniel Vadnal is one of the most genuine and respected personality in calisthenics community. He's been training over a decade and has a masters degree in physiotherapy. He is mostly known as FitnessFAQs on YouTube.

    He sells some calisthenics programs. However he is now giving away a free home workout routine to everyone. All you need to do is sign up to his email list and it will be delivered to you.

    I got it. It's an ebook. It has warm ups, exercises and progressions and how to perform them, how to program them and routine template for a 3 day full body split and 4 day/6 day upper/lower split. Progressions are given so beginners and intermediates can use it.

    I could have given the PDF link directly here, but I think it would be worth getting it from him as he's giving it away for free.

    https://fitnessfaqs.com/homehero

    submitted by /u/I_Tickle_Buttholes
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    360 Pull on Rings - My experience on learning the "best" pull exercise

    Posted: 05 Jun 2020 07:55 AM PDT

    Hi BWF,

    After 2 years, I've recently unlocked the strength to do 360 pull exercise on the rings. This is what my most current 360 pull looks like. With the basics down, I'll be working on improving form. Both FitnessFAQs and Calisthenicmovement on YouTube popularized this as "the best" or "ultimate" pull exercise. This influenced my motivation - so I want to shed some spot light on this.

    Basic Requirements to Learning the 360 Pull

    It doesn't take advanced level strength to start training for this (I started before unlocking FL/BL)

    • Skin the cat
    • Tuck front lever (FL)
    • Tuck back lever (BL)

    My Learning Experience

    • I thought I had a strong core after I achieved the full FL/BL. That was not enough, I was humbled by the experience of learning to pull out of the German hang to inverted hang. I'm still trying to perfect this part to let the legs lead coming back up over my hips (correct me if I'm wrong on form).
    • A balanced pull exercise - the range of motion will reveal your weakness when you train it, and force you to work the entire dynamic range of FL/BL raises and negatives in 1 rep. The process of controlling the pull and perfecting it will improve on your weaknesses.
    • High payback value on your investment - we love to look for the best value when buying something, time is money! My perspective is that the 360 pull is NOT the goal here, I see it as an accessory exercise to develop your core, front lever, back lever, and shoulder flexibility strength at the same time.
    • Scalability - I can scale the difficulty by pausing at the FL/BL during the rep which will help improve endurance and the static form. You can also go into variations of advanced tuck, straddle, or single leg to continue.

    Is it really one of the best calisthenics pull exercises?

    Hell yes! My FL & BL holds have increased EQUALLY training for this. I've added this to pull ups and one-arm pull up training for a complete pull day. 10/10 would recommend this exercise for those that want to take their training to the next level.

    This is what my 360 pull training looks like as I put the skill to the test (7 min video) from warm up to training accessory exercises.

    What are your thoughts or advice?

    submitted by /u/mywholename
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    Kinda venting - Asking for input: BW on base of body-use and exercises , NOT to sculp or to perfect?

    Posted: 05 Jun 2020 05:30 AM PDT

    Okay, trying to explain: I want to be my best self. I was really heavy, 98 kg, up to 101 while pregnant. Most 20ies and 30ies y I was 85. Now 77. ( bmi 24) I wanna weigh 68. ( bmi 20)

    But

    I have, amongst other disorders, OCD. I get stressed even reading here sometimes. Or by being in the gym or just on the streets: selfdoubt and bad body image ( personality disorder...)

    So. I left FB and insta 2y ago. My redditage is 30d. I wanna leave....

    Cause: I want to just do My things, so my body will change through BW ( RR, GTG, etc) but reading on how everyone does their things , or about programs or tips or progress people make,I get so stressed and insecure....

    I dont want to 'sculp' my body. Just letting it change because of exercise is what I think I want.

    Does anybody else ' get' what I am trying to vent/ say ?......

    For the short time I'm still here, I am open to encouraging or other advice....

    ( F44, climber, 77 kg , 177 cm, 2-3strict pullups, 10-12pushups, 3 dips, etc)

    submitted by /u/CalesthenicsCat75
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    Suggestion for RR Hinge progression: Floor Slide progressions instead of Banded Nordic Curls

    Posted: 05 Jun 2020 01:58 AM PDT

    Here's a few reasons why I think they might be a better option:

    • The easiest variation (double leg negatives) is easy enough to start after SLDLs.
    • The hardest variation (single leg full reps elevated) is difficult enough to get you safely started with nordic curl negatives.
    • You don't need bands. You just need a smooth-ish piece of floor and a towel/socks.
    • Arguably easier to set up. You don't need a place to hook your legs or attach the band, just the above.
    • It could decrease misuse-related injury. People who don't have bands commonly try to jump straight to nordic curl negatives with partial ROM, which is too much resistance too soon, ergo potentially dangerous. Sure, it's misuse - but adding Floor Slides would alleviate chance of misuse.
    • It would provide a way of progressing from SLDLs to Nordic Curl Negatives without the trainee needing to manipulate lever arms, as per the first question in FAQ on the Hinge page.

    What do you all think about it?

    submitted by /u/HighFiveWithACudgel
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    what reasons do you work out for other than gainz/skills?

    Posted: 05 Jun 2020 09:58 AM PDT

    The reason I ask this is because I've started working.out not because I wanna look good or be strong but because of the health benefits of it, like lean muscle mass increases metabolism also lower bodyfat percent is correlated to higher academic aptitude and that strength training alleviates symptoms of depression and bipolar(I have bipoar) and I feel happier when I workout and I actually think rest days are a drag because I get that endorphin rush and it just makes my day. And I'm curious what you guys might have as reasons.

    So what's your reason to workout that's not gains or gymnastic skills because they are not something I care about.

    submitted by /u/Arrow3141
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    RTO support hold help

    Posted: 05 Jun 2020 07:22 AM PDT

    Hello

    So I've been practicing the RTO support hold for a few weeks now. I'm quite comfortable once in the position. My main issue is transitioning from the standard hold to RTO - my right wrist starts to grind as I move the rings out and I don't want to cause issues.

    I'm wondering if I'm twisting my arms at the wrong point - currently I'm starting with my elbows pointed forward and twisting the wrist out with the forearm to achieve RTO. Should I be starting with elbows pointed sideways and twisting out with the shoulder?

    Thanks,

    submitted by /u/Hyakuman
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    Pull up bar help/recommendations

    Posted: 05 Jun 2020 12:30 PM PDT

    So my partner mentioned wanting a pull up bar a while ago, now his birthday is coming up soon and I was going to get one, but I am a bit lost trying to choose the right one.

    Any recommendations or certain types that are better than others? Do they damage the door frame at all?

    submitted by /u/GullsonL
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    How can i reduce my thighs ?

    Posted: 05 Jun 2020 12:23 PM PDT

    My thighs look fatty compared to the upper body

    submitted by /u/highguns
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    About neuromuscular adaptation and overcoming isometrics

    Posted: 05 Jun 2020 10:56 AM PDT

    Here, on bodyweightfitness I read that building muscle (myofibrillar) is the best way to build strength that has carry over and more permanent and GTG and methods that improve neuromuscular adaptation are not permanent and can be lost. But also in this subreddit there were recommendations about it. So what is the truth? Should I use it only for skills?

    And working out every day without fatigue and only once would have the same effects as GTG (meaning they are not permanent)?

    And also I saw a recommendation about overcoming isometrics. As far as I know it improves neuromuscular adaptation. Is it permanent or is it still just temporary?

    ​

    (sorry for my english)

    EDIT: When I say permanent I mean that compared to traditional strength workout it has the same longevity or not.

    submitted by /u/SoggyComb
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    My Experience with Fighter Pull Up Program

    Posted: 04 Jun 2020 03:27 PM PDT

    Hey everyone. Thought I'd share my experience with the fighter pull up program. I started my 30 days on May 1st. My starting point was 5-6 mostly clean pull ups (last couple I wouldn't go as high). I only completed till day 29 as I suddenly got intense golfers elbow pain. I didn't want to make the issue worse, so I immediately took about 5 days off. I can now do 9 clean pull ups. Overall I'd say I'm pretty satisfied with the program, considering for 2 months I was stuck at 5 pull ups. However I'm not sure what to do now. I want to get my reps up to 20 eventually and wonder if I should resume the program starting at 9 pull ups? I also am worried about the elbow pain. I always used a method athlean x recommended of have the three outer fingers elevated and that solved the issue until day 29 of the program. However even when I tested my pull ups I could tell my elbows were starting to flare up. Any tips for this?

    submitted by /u/Lazyandloveinit
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