Bodyweight Fitness: Form Check Friday for 2020-06-12 |
- Form Check Friday for 2020-06-12
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-12
- 1 month progress
- For those that switched from weightlifting to calisthenics, what body changes did you notice most?
- I made this template for Greasing the Groove in accordance with Pavel’s Fighter Pull up program.
- Tips for chest strain from really bad posture
- New to body weight fitness advice on program
- Extra leg workouts
- Flat upper chest
- Is the closest we can get to the reverse planche?
- What am I doing wrong? Very frustrated!
- How important are negative muscle ups for progressing to muscle ups?
- One Arm Pull Up Progression
- Exercises to maintain tendon health for straight arm work
| Form Check Friday for 2020-06-12 Posted: 11 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:
Include in your post the following details:
Rules for critiquing form
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! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-12 Posted: 11 Jun 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] |
| Posted: 12 Jun 2020 08:10 AM PDT [23, 6'0, 83kg - 86kg] So I've started the RR about a month ago. Before this I had no experience lifting or anything but I had a fairly labour intensive job in construction so I feel I had fairly decent starting strength. I started the RR as I saw bodyweight exercises as a more functional and althletic approach to strength rather than primarily weights, and it's starting this has really sent me down a path I didn't expect to take. FLEXIBILITY: I started the most inflexible person I knew. I could reach just below my knees when trying to touch my toes, and I chalked it up to 'just not being very flexible' but the reccomended warm ups really sent me down a path of achieving flexibility, and whilst I'm still no better than the average person, I've made huge progress in myself and can now graze my toes after sufficient stretch. SKILLS: My main goal is to be able to achieve a HSPU, imo it's the pinnacle of strength and balance (plus it looks so cool) I've started with stomach to wall hand stands and crow pose. The crow pose was slow progress but I can now hold it for 30s+ regularly. This has taught me a lot about balancing in the wrists and I'm glad I've learnt this before progressing to actual hand stand balance. The wall assisted handstands have really built shoulder strength and endurance, I didn't realise how hard it would be to hold and my shoulders are cooked after 3x30s. STRENGTH: PULL UPS: I start every routine with these, as they're the hardest and one I want to progress in the most. In the beginning I could do 3x4 and they were pretty poor form, and now I have 3x6. I can't remember where I heard the phrase 'own the rep, don't let it own you' but I practise that on all of my reps, where I pause at the top and slowly decent through the entire ROM. I own all 6 of those fuckers now. SQUATS: Went from 3x8 standard to 3x8 split squats, my balance in the beginning was awful so I'm really trying to get my balance in check before progressing. DIPS: Currently practising support hold as I have nowhere to dip on, I use the chairs in my house for a support hold on the seat platform, as when I hold the back of the chair I can feel the wood starting to snap 🙄. Would like to progress to dips somehow, but 3x1 minute support holds really take it out you if you actively hold by pushing your shoulders down and flexing your pecs, especially if you include L sits for 30s with them. HINGE: 3x8 romanian deadlift to 3x8 single legged ROWS: 3x8 incline to 3x8 increased incline Rows again are one I enjoy to push myself on, exploding up and then catching myself at the top to pause and slowly lower really allows me to feel it. PUSH UPS: 3x8 standard to 3x8 diamond Push ups are getting fairly easy now, feel like it may be time to invest in some rings for ring push ups. PROGRESS: Body wise there's not a huge change, but it's a month, what can you expect? I've been eating a shit ton because I was verging skinny fat so I decided to just lean into it and gain the mass now so I can lose it later, may as well make to most of quarantine to eat all the time! In terms of flexibility, strength and balance I feel I've come so far in this one month. I feel way more body aware than I was, I can feel which muscles contract better, balance myself better and generally move my body more than I could before. This post has got pretty long by now so I'll finish it up by thanking all who put the RR together and all the resources because it's so detailed and comprehensive, to think that a guide like this is free is really quite special. [link] [comments] |
| For those that switched from weightlifting to calisthenics, what body changes did you notice most? Posted: 11 Jun 2020 05:01 PM PDT I had been lifting for 15 years pretty consistently. However once I started doing calisthenics exclusively during COVID (last 3 months), what I noticed most was that my lats, triceps, and traps exploded. Lats obviously due to all the pulling. Triceps because of dips, diamond pus, ring holds, ring tricep extensions, pike pus. Just tons of tricep work in calisthenics. And lastly my traps, well I have no explanation. Fwiw I'm using the intermediate hypertrophy routine. What about you guys? Where did you see the most visual gains when making the switch? [link] [comments] |
| I made this template for Greasing the Groove in accordance with Pavel’s Fighter Pull up program. Posted: 12 Jun 2020 09:16 AM PDT Here is the link to the google drive doc. Let me know if I should make any tweaks. Edit: fixed the link! [link] [comments] |
| Tips for chest strain from really bad posture Posted: 12 Jun 2020 10:33 AM PDT Hey guys! As the title says I've always had a pretty bad posture due to bad habits such as laying down in my computer chair with my feet up every time Im using it. I could stand in an upright posture just fine though even if it was a bit uncomfortable at first. Now since Ive been home sitting on my ass for 4 months because of quarantine (used to do a lot of judo, cycling and working out) it's practically impossible to stand with a straight back; when I try to put my shoulders In the position they should be I feel a lot of pain on my chest area, the top of my left chest to be exact. It even made me fearful as I thought something was wrong with my heart (even though I'm 20 and never had any issues). I only discovered this when I was doing the recommended routine, the hinge movements specifically, where you should start with a straight back. So is there any specific exercise I should be doing to correct this? It's really no going away on its own. Edit: I'm 178cm tall and weight 71kg [link] [comments] |
| New to body weight fitness advice on program Posted: 12 Jun 2020 12:02 PM PDT I've just started body weight fitness after years of not going to the gym and I've put together a routine and would like some advice on if its effective or I need to add more . So my training goes as this : Full body A Push ups 50 reps Pike push ups 50 reps Inverted rows 50 reps Squats 50 reps L sits 50 reps Full body B Dips 50 reps Lat pull ups 50 reps Inverted rows 50 reps Hip hinge / butt bridge 50 reps L sits 50 reps I then take a rest day then redo it from the beginning 2 it's 2 days training 1 day of rest then rinse and repeat. So being so new is this effective for now in terms of progression I will try to get to 70 reps total then move on to a harder variation of the move like diamond push ups or ring push ups. So any advice or thoughts would be most appreciated apologies for any grammar or spelling mistakes. [link] [comments] |
| Posted: 11 Jun 2020 11:03 PM PDT Just started calisthenics and loving it, but coming from basketball (I'm an 8th grade coach and avid player who likes dunking) I found not enough leg workouts here and without access to a squat rack I thought I'd share some of the body weight vertical jump and leg exercises I've done through out my high jump and basketball career: Skipping: just skip as high as you possible can going not very far forward at all, really pumping your arms and then holding your core really tire once in the air making sure your toes are flexed all the way up (dorsiflexed) just skip about 20" and you will absolutely feel it, you should only go about 2 feet forward each skip Hip thrusts, you can do one legged and add a resistance band https://youtu.be/SEdqd1n0cvg Hill sprints: if you live in SF like me it's easy to find a very steep hill. If you sprint up it with proper sprint form and really get your knees up high the whole half block you will definitely feel it. Squatting and jumping straight up onto something like a porch All the squat progressions on here but fill your backpack with something heavy and consider wearing it on your front also figured out that I can tie my rings to a resistance band to have a nice handhold for squats with the band. I have no idea if these count as calisthenics but I started the recommended routine and was desiring more leg progression/excercises [link] [comments] |
| Posted: 12 Jun 2020 11:22 AM PDT Good afternoon everyone! So it's been around 3 years already since I started calisthenics (it has not alwats been consistent, but I have been training three to four days a week for the last year). Although I am certain that I have accomplished many goals and I am making good progress, there is one thing I cannot seem to improve: upper chest. The overall shape of my chest is a well defined lower pec, whereass the upper side feels totally flat and underdeveloped, specially when seen from any of my sides. I am kin of a noob here on reddit so I don't know how to post a picture to make a better idea, but the question is, do you have any good recommendation as to improve this region? I have already practised inclined push ups and other variations, but none of this seems to work on me. Thank you all in advance and keep on training! [link] [comments] |
| Is the closest we can get to the reverse planche? Posted: 12 Jun 2020 03:44 AM PDT I recently came across this video. I have never seen anyone doing anything like this before. Do you think some of it counts as the reverse planche? Is this the closest we can get to that? Really incredible stuff. [link] [comments] |
| What am I doing wrong? Very frustrated! Posted: 12 Jun 2020 04:15 AM PDT Hey folks, this may be a little long.. but I want to provide all the info that I know people will ask me about after this (assuming anyone replies, lol). My vitals: Calculated BMR: 1,670kcal Measured via electric scales: Training: (Since April, 2020) Nutrition: (Since March, 2020) So what the hell? Any suggestions? I'd really appreciate it. (I'm going to start tracking my nutrition again, but my gut tells me I am not eating to surplus, or even close to it). I'm going to continue to ride my bike anyway, because it's fun and I feel good afterwards, but right now I'm frustrated that my healthier eating isn't translating to body fat loss. EDIT To save anyone else posting this, the consensus seems to be that I am in caloric surplus l, so I am now tracking my calories to test that theory. I'll update if I find any traps in there. Today has been under 1,000kcal of eating, plus a 34km bike ride, and this is fairly typical for me (with the bike ride being every other day). [link] [comments] |
| How important are negative muscle ups for progressing to muscle ups? Posted: 12 Jun 2020 02:50 AM PDT Can I afford to skip negative muscle ups and continue to progress to muscle ups, or will I be missing out on some good stuff? [link] [comments] |
| Posted: 11 Jun 2020 01:39 PM PDT I've been doing bodyweight training for about 2 months now, I can currently do 15 strict pull ups with perfect form, and I'm trying to learn the one arm pull up. While I managed to do 3-5 one-arm assisted pull ups, I'm yet able to perform one clean OAPU. I tried doing negative OAPU, but it's very taxing on the elbow joint, even these arm assisted OAPU are destroying my elbow, as I can feel pain in my left elbow every time I do the excise. Any advices regarding OAPU without destroying my elbow joint? [link] [comments] |
| Exercises to maintain tendon health for straight arm work Posted: 11 Jun 2020 06:13 PM PDT I have recently started training for back lever. I do have some experience with calisthenics and I'm pretty good with the basics. My back lever professions are improving fast, but I'm concerned about my tendon health. After the workout but tendon is feeling kinda sore for next 2-3 days. I'm not pushing myself very hard at all. It's not pain really, it's more like an uncomfortable soreness. If I do any other exercise that includes the biceps (like front lever rows or weighted pull ups) the soreness is even more. I have had Tendonities before and I know it's not. But I think I'll get injured if this continues. I have reduced both the frequency and volume. I have stopped doing pull ups for now. Only focusing on front lever rows and back lever. What exercises should I do to keep my tendons healthy? I already do wrist exercises. If I do curls with light weight, won't it increase the soreness? I used ice today and it feels better. Should I use ice regularly? I don't know what to do now. I'm doing the absolute minimum. Or am I too concerned? This tendon soreness normal? What's your experience? [link] [comments] |
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