Bodyweight Fitness: Form Check Friday for 2020-07-03

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• Form Check Friday for 2020-07-03
• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-03
• Wrist and Ankle Strength Tutorial
• making pike pushups harder without increasing elevation
• Progress Post: I lost 7kgs and increased my plank from 67 to 110 seconds
• Pull up/workout tips
• Super skinny, Need advice on how to gain weight
• M 20. Should I keep cutting?
• Training towards your goals and how you do it
• I find that I am significantly less hungry after switching from weightlifting to calisthenics, yet I am getting better results. Anyone else have this happen to them?
• How do you remain motivated if you dont see results?
• Will planks strengthen my core enough for abs?
• Will 20 pounds dumbbells help me?
• What happened to the "start bodyweight" app?
• I just can't do workouts longer than 20-30 minutes.
• The RR says to progress rows by doing wide rows but would doing decline horizontal rows be just as good?
• Mobility programs
• Home Workout (No equipment) apps?
• Are 30 down workouts effective
• Should you train different body parts daily or full body?
• Might sound funny, but do palms get thicker?
• how to make dumbbell push ups more difficult?

Form Check Friday for 2020-07-03 Posted: 02 Jul 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 [link] [comments]

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-03 Posted: 02 Jul 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: 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]

Wrist and Ankle Strength Tutorial Posted: 03 Jul 2020 08:01 AM PDT This tutorial is meant to develop both mobility and strength in the wrists and ankles, two common weak points in athletes. I run technical, rocky trails regularly and used to handbalance almost every day and have never had a wrist or ankle injury using these protocols. A few notes before beginning: Before strength is gained in any position, the position's mobility must be developed. There is such a thing as perfect alignment, but it's uncommon and often the best-case scenario. Train for worst-case scenario (poor alignment), because it WILL happen. Why train wrists and ankles? Both are the required blocks to basic human movement. Walking, running, and standing require the ankles. Activities requiring basic dexterity use the wrists, among other common tasks (typing, writing). For all stretches, no bad discomfort should be felt nor limits pushed. ROM progression should be gradual. For all strength exercises, progression should be gradual and not forced. (This will be mentioned a few times.) https://www.youtube.com/embed/HHn-Hk8OBSo Who should use these exercises? Wrists: Handbalancers, avid keyboard users, pressers (bench press, overhead press, etc—lots of stress on wrists) Ankles: Trail walkers/runners, ruckers, trickers, high-impact-sport athletes Wrists There are four different types of wrist movement: flexion, extension, ulnar deviation, and radial deviation. Wrist Mobility Five types of wrist mobility exercises will be performed. Because these exercises target the tendons, the progression of each should be very gradual and only done by increasing the ROM. All stretches should be done on the knees and with straight arms. All wrist stretches can be found in the following video (timestamps included in each exercises's description): https://www.youtube.com/embed/1Si1W8lSEW8 Pronated Flexion Stretch (WPFSc) Place the hands flat on the ground (palms down) with fingers pointing forwards Lean forward at the shoulders while keeping the palms grounded Timestamp: 0:00 Supinated Flexion Stretch (SFSc) Place the top of the hands (palms up) flat on the ground with fingers pointing backwards Lean back at the shoulders while keeping the top of the hands grounded Timestamp: 0:12 Pronated Extension Stretch (PESc) Place the hands flat on the ground (palms down) with fingers pointing backwards Lean back at the shoulders while keeping the top of the hands grounded Timestamp: 0:20 Supinated Extension Stretch (SESc) Place the hands flat on the ground (palms up) with fingers pointing forwards Lean forwards at the shoulders while keeping the top of the hands grounded Timestamp: 0:30 Ulnar Deviation Stretch (UDSc) Make a fist, then place the top of the fist flat on the ground Lean backwards at the shoulders while keeping the top of the fists grounded Timestamp: 0:40 Radial Deviation Stretch (RDSc) There is no good stretch that targets radial deviation since the ROM is so small. Wrist Strength Three types of wrist strength exercises will be performed. Because these exercises target the tendons, the progression of each should be very gradual and only done with increasing the amount of bodyweight used. Never work to failure or pain. Increasing reps is preferable to adding weight when the full version is reached. Typical progression: Wall: Start with no lean (90° between body and ground) and get used to the movement. Slowly increase lean (decrease body-ground angle). Knees: Like knee pushups, use knees to support the movement. Plank: Perform the movement in a full plank. Handstand: Perform the movement in a handstand. To make this easier, enter into a chest-to-wall handstand and walk the hands away from the wall. This removes weight from the wrists. All wrist exercises and progressions can be found in the following video (timestamps included in each exercises's description): https://www.youtube.com/embed/QWWmfPd_4FQ Wrist Pushup (WPU) Make a right angle at the first knuckle between the fingers and palm with the fingers straight Place the fingers flat on the ground and align the first knuckle, wrist, and shoulder Enter knee plank or plank (if doing these in handstand, enter in handstand, then create the correct finger/hand position) As you descend to the bottom of the pushup, drop the back of the hand onto the ground When pushing back up and nearing the top, "pop" the back of the hand back up into its original position To perform variation 2, simply keep both the back of the hand and fingers on the ground and perform pushups. Note that getting full lockout on the plank is limited by the wrists' mobility. WPU Variation 1 (Knees): 0:00 WPU Variation 1 (Plank): 0:06 WPU Variation 2 (Knees): 0:13 WPU Variation 2 (Plank): 0:22 WPU Variation 2 (Handstand): https://www.youtube.com/embed/Ikslel57tl0?start=30 First Knuckle Pushup (FKP) Enter plank with both hands flat on the ground While keeping the fingers grounded, use the knuckles to lift the wrist FKP (Knees): 0:29 FKP (Plank): 0:35 FKP (Handstand): https://www.youtube.com/embed/OYBzwF6-kCI?start=108 Deviation Rolls (DR) Enter plank with fists Lean forward while rotating the fists so the side of the index finger and top of thumb are making contact with the ground Lean backwards until the original position (plank with fists) is reached Lean backwards while bending the elbows and rotating the wrists so the little finger is making contact with the ground Lean forwards and straighten the elbows until the original position is reached DR (Knees): 0:46 DR (Plank): 0:58 (No DR in handstand found. Please contact me if you have seen DR in handstand.) Other Wrist Exercises Novel movements for hand, wrist, and elbow. These are helpful to do once per day for 10-15 reps per exercise. Any handbalancing position (crow, elbow lever, handstand, etc) will strengthen the wrists, especially if you're using a cambered hand position. Wrist Training Schedule Wrist exercises need only be done once per week for 1-2 sets per exercise. These can be done at the end of a training session or in a stand-alone session. Stretches: 1x30-60 sec WPU: 1-2x5-15 rep FKP: 1-2x5-15 rep DR: 1-2x5-15 rep The wrist strength you develop from these does not go away quickly—I have not done these in over a year, but was able to do sets of 15 with no warm-up. Ankles There are a few different types of ankle movement: dorsiflexion, plantarflexion, inversion, eversion, lateral rotation, and medial rotation. Ankle Mobility Six type of ankle stretches will be performed, each corresponding to one of the types of movements. They can be done in reps or held for time. All ankle stretches can be found in the following video (timestamps included in each exercises's description): https://www.youtube.com/embed/8_BVZ2knSKY Dorsiflexion Stretch (DFSc) The dorsiflexion stretch can be done on one (preferable) or two legs. Simply keep the entire foot grounded and move the knees as far forward as possible. The soleus is primarily stretched. Depending on the amount of weight and lean, this can double as a strength exercise. Timestamp: 0:06 Plantarflexion Stretch (APFSc) The plantarflexion stretch is done on one leg at a time. Take one leg, curl the toes down so they touch the ground, then move the ankle forward. Timestamp: 0:19 Inversion Stretch (ISc) The inversion stretch can be done on one or two legs. While trying to keep the legs as vertical as possible, roll your foot to the outside, so the larger toes come off the ground. Timestamp: 0:34 Eversion Stretch (ESc) The eversion stretch can be done on one or two legs. While trying to keep the legs as vertical as possible, roll your foot to the inside, so the smaller toes come off the ground. The ESc range-of-motion is much less than the ISc ROM. Timestamp: 0:56 Lateral Rotation Stretch (LRSc) The lateral rotation stretch is done on one leg. Plant one foot, then attempt to rotate the entire body, including the leg, away from the inside of the planted foot without moving it. For example, if your right foot is planted, the body will rotate left (counterclockwise about the body). Timestamp: 2:07 Medial Rotation Stretch (MRSc) The medial rotation stretch is done on one leg. Plant one foot, then attempt to rotate the entire body, including the leg, to the outside of the planted foot without moving it. For example, if your right foot is planted, the body will rotate right (clockwise about the body). Timestamp: 1:15 Ankle Strength Dogen's Titanium Ankles tutorial (see below) is a great resource for general ankle strength: https://www.youtube.com/embed/21rwl0oWwuY?start=133 Other strength exercises are simply variations of the stretches. The exercises can be found in the following video (timestamps included in each exercises's description): https://www.youtube.com/embed/d0PtUa7rEUc Dorsiflexion Strength (DFSg) Similar to the stretch, attempt to hold for longer and with minimal external support. Plantarflexion Strength (PFSg) PF strength is tough to train, as well as a bit dangerous. The best method seems to be a variation of the PFSc, but with support. Using a counter/parallel bars/etc, enter into full support, then position both feet in the PF stretch position. Slowly decrease the support the arms are giving (increase bodyweight used) to load the muscles. (Note: I strained my shins doing this, so be careful!) Timestamp: 0:00 Inversion Strength (ISg) There are three options for inversion strength, all of which can be used. The first exercise is walking while inverted: after getting into the stretch position, simply begin walking. This loads all of the bodyweight onto one ankle momentarily and can be scaled by supporting the body with the arms. The second exercise is jumping while in inversion, like Ido Portal does in the video above. Doing this on a soft surface is recommended. The third exercise is one-leg inversion holds. Simply invert one ankle and stand on it for time. Weight can be added as needed. Timestamp: 0:13 Eversion Strength (ESg) Eversion strength exercises are the same as inversion, albeit more awkward: eversion walks, eversion jumps, and eversion holds. Timestamp: 0:45 Lateral and Medial Rotation Strength (LRSg, MRSg) Both lateral and medial rotation strength can be trained through Dogen's lateral isometrics (6:39 on the video): push against the wall with both the inside and outside of the foot to train both types. Ankle Training Schedule Ankle exercises will be done only once per week for 1-2 sets per exercise. These can be done at the end of a training session or in a stand-alone session. Stretches: 1x30-60 sec DFSg: 1x30-60 sec PFSg: 1x30-60s ISg: 50-100 steps or 2x5-10 jumps or 1x30 sec ESg: 50-100 steps or 2x5-10 jumps or 1x30 sec LRSg: 1x30-60 sec MRSg: 1x30-60 sec The ankle strength you develop from these does not go away quickly—I have not done these in over a year, but was able to do all exercises with no warm-up. See Also Finger strength by Eden Zats. Dips with only thumbs, one-finger supported-handstand, thumb+pointer finger straddle planche, and many more incredibly rare feats of finger strength. submitted by /u/Awarenesss [link] [comments]

making pike pushups harder without increasing elevation Posted: 03 Jul 2020 04:42 AM PDT as the title says, im currently doing pike pushups with feet elevated (by about 80cm off the ground) and I find that I cant elevate my feet any higher as I feel like my feet r gonna come off the elevated surface. is there any way to make the exercise harder without elevating my feet any higher? submitted by /u/emm-an-uel [link] [comments]

Progress Post: I lost 7kgs and increased my plank from 67 to 110 seconds Posted: 03 Jul 2020 11:05 AM PDT Starting Stats: 19 y/o male, 168 cm, 74kg. Plank hold: 67 seconds. 3-Month Stats: 67 kg. Plank hold: 110 seconds Sharing my plank progress for some motivation during lockdown days! I'm a college student and wanted to work on my health after my campus got shut down. Pretty new to fitness and bodyweight exercises but I've been enjoying plank holds a lot and have seen a ~60% improvement since April! Results: https://imgur.com/a/rgyMNun Method: My golden rule has been to hold my plank for at least 1 second longer than the last time. I've been switching it up between sit-ups, side planks, and plank jacks to work on my core. Also run 4km about 3-4 times a week for exercise. I've found three techniques very effective for myself:(1) Habit Stacking - The stack I use is: "After running for 20 mins at 7 pm, I will hold planks for a second longer than last time. After doing my planks, I will log both habits on my habit tracker".(2) Note-taking + Graphs - I take notes on all my habits for better documentation. With planks, I note down my hold duration and the app auto-generates graphs using those notes.(3) Rewards - I reward myself with daily showers because I find them super uplifting. Sometimes I complete my run+planking stack only because I'm eager to shower afterwards! Eating: Not following a specific diet, but I've been back with my family eating home-cooked (non-processed!) food since March. Also tracking a no-dessert habit and relying a lot on Diet Coke and green veggies. Learnings: Progression hasn't been fully linear. My improvements were greater initially (2-3 second increases/plank session) and have been tapering off towards the end. When I started plank holds I expected them to get easier with more weight loss, but the relation isn't as causal as I thought. Each 1-sec extension seems difficult now and my core feels strong but I think I should work more on my strengthening my forearms. Would love some advice on how to take my plank holds to the next level! My goal is to get to 125 seconds by the end of July EDIT: Would also love to hear any thoughts/advice on my process! And if anyone wants to read about my weight loss and habit-building process on a blog I added a link here submitted by /u/abrownie_jr [link] [comments]

Pull up/workout tips Posted: 03 Jul 2020 06:34 AM PDT Hi everyone, it had been many years since I was working out on a regular basis (apart from a 6 month period 2 to 2.5 years ago that I was into yoga). For the last 2 years I haven't been doing much. My back was hurting among other things and during the lockdown I started mountain biking (I have been cycling regularly for the last 9 months, not daily close to that). I felt the need to start working out and I did. I'm a male who weighs 69.5-70kg and my height is 1.80cm. I started with an app. 10 minutes workout dialy which after a couple of weeks became 20. About a month in, I decided to start pushing myself. I have been doing a mix of dumbells/bodyweight workout. I take a 2 day rest per week and usually work out 2 different muscle groups in a single day. My goal is pull ups so I can advance to climbing. During the last 2.5.months I got 2.5 kg and I have seen an outstanding progress both visually but also in my workout. The thing is I struggle with pull ups. How do I progress? So a typical day for back and biceps is, I do negatives and dead hangs where I contract my shoulder blades and back. I do regular inverted rows and rows with my wrists turned the opposite way. Then I proceed to a couple dumbell exercises for my back and then for biceps. Whenever I try to put pull ups I my routine I fail to do 3 x whatever I believe is worth (at least 5). Any tips on when and where I should add it in my routine. And will I see any progress if i even do 3 x 3? I'm trying for muscle hypertrophy currently so I don't want to add them in a day that will hinder the gains of other muscle groups. P.S : I'm a newbie and I'm researching a lot but I might be totally on the wrong here. submitted by /u/HeliotropicJourney [link] [comments]

Super skinny, Need advice on how to gain weight Posted: 03 Jul 2020 01:12 PM PDT I'm 21, 6'2" , and 64kg. I am really tall and skinny and it makes me extremely self conscious! I've always been really skinny throughout my life, but my height makes my frame look even worse as I have really long skinny arms. I really want to make some lifestyle changes and to bulk up but I have no idea where to start. I don't have any experience with the gym so everything is really new to me. I have read through various articles online but found the advice very overwhelming. Does anyone have any advice/tips for me? Here is a photo of my body - https://ibb.co/Dk5Rr9d submitted by /u/davidjamieson14 [link] [comments]

M 20. Should I keep cutting? Posted: 03 Jul 2020 12:34 PM PDT Im a relatively experienced lifter, been taking it seriously for about 2 years now and I decided to do a cut during quarantine because I wanted to shred a good amount of fat so I could bulk again when gyms opened back up(they still havent in jersey) At the beginning of my cut back in April I was 180 pounds and probably around 20% bodyfat. My rountine had basically been jog/fast walk 5 miles almost everyday and keep lifting with the few weights I have at my house. I will admit I was not eating the 1 gram of protein per pound of lean mass until like 2 weeks ago At the moment im already at 160 pounds and probably around 15% bodyfat but I dont really feel like I look that much different. The scale definitely doesnt lie and my waist has slimmed down but my abs are still not visable. My arms have lost almost an inch in thickness already, im scared that if I keep cutting im going to lose more muscle. A lot of people have been telling me the muscle will come back extremely quick once I start eating surplus again but I feel like im just shrinking back down to the size I was when I started lifting. submitted by /u/Tumbleweed6598 [link] [comments]

Training towards your goals and how you do it Posted: 03 Jul 2020 01:23 PM PDT Hello everybody, First of all I would like to ask you two very straight forward questions; 1. What are your goals in terms of strength and movements? 2. What split or programming are you currently using? My two goals in terms of strength are 3 freestanding HSPU and 3 OAC. Here comes my question regarding my goals and my approach to achieving them: What split would you recommend for working towards those goals? I'm currently doing a 6 day PPL split where my Push routine is focused on the HSPU and my pull routine on the OAC. Is this the "optimal" split for achieving my goals? Or should I start Upper/Lower instead where the Upper routine is focused on achieving the HSPU and OAC. I appreciate all answers Thank you submitted by /u/samueljohnsson [link] [comments]

I find that I am significantly less hungry after switching from weightlifting to calisthenics, yet I am getting better results. Anyone else have this happen to them? Posted: 03 Jul 2020 10:12 AM PDT Given that I'm basically only doing compound exercises I would expect that I would be more hungry if anything, yet it seems like I barely have to eat anything now in order to feel full. Anyone have an explanation for why this could be? submitted by /u/guyinhisroom [link] [comments]

How do you remain motivated if you dont see results? Posted: 03 Jul 2020 08:33 AM PDT I always start exercising at some point of my life and enjoy it, but after a couple months of work I quit because I dont see any results at all. Another thing is that I also dont get any stronger and I cant do more push ups or harder progressions no matter how much I try always, have only enough energy to do same amount of reps, but in my opinion I should get stronger at least after month? Anyways, if anyone has struggled with these issues please help me :D submitted by /u/Janiz112233 [link] [comments]

Will planks strengthen my core enough for abs? Posted: 03 Jul 2020 01:43 PM PDT I already know diet is numero uno, but I want my ab muscles to be bigger. I'm not too sure how making abs bigger works but I'm assuming it's the same as other muscles? Will planks only be sufficient for ab muscle growth. I like them because I don't get sweat from them or have to bend a lot. I just hold and fight the pain. Thank you. submitted by /u/goprogamer321 [link] [comments]

Will 20 pounds dumbbells help me? Posted: 03 Jul 2020 01:30 PM PDT I'm trying to get toned arms and a bigger chest, but i still want that super skinny look. I don't care about being stronger, do you think that they will work? submitted by /u/tajtum [link] [comments]

What happened to the "start bodyweight" app? Posted: 03 Jul 2020 01:22 PM PDT Hi all, Years ago, I had an app installed on my phone that allowed me to track my workouts through Nicl Janvier's "Start Bodyweight" routine. I recently decided to work on that routine again, but can no longer find it in the Google play store. Is the app still available someplace? Thanks! submitted by /u/GiveCoffeeOrDeath [link] [comments]

I just can't do workouts longer than 20-30 minutes. Posted: 03 Jul 2020 01:17 PM PDT Sorry if this is a dumb question but I could really use some advice. I've been training for a few months now. I'm seeing a lot of progress in terms of my abilities, however the max length of my workout stayed the exact same. I just can't do more than 20-30 minutes. I get so exhausted I can barely do a pushup. I really don't know if it's because I'm lazy but it feels like I'm legit out of juice. I just don't understand how even intermediate trainees claim they can do up to 2 hour workouts. Have any of you encountered this issue and were able to do something about it? submitted by /u/TimKrad123 [link] [comments]

The RR says to progress rows by doing wide rows but would doing decline horizontal rows be just as good? Posted: 03 Jul 2020 01:07 PM PDT Currently at 3x8 Horizontal Ring Rows I would like to get to the tuck front lever but i'm not a fan of wide rows is it okay to just do them at a decline instead? submitted by /u/oDARKSTARo [link] [comments]

Mobility programs Posted: 03 Jul 2020 12:56 PM PDT I'm getting paralysis by analysis and would love to hear some thoughts. I want to achieve a full pike but my flexibility is pretty bad. Does anyone have experience with GMB's Mobility program? Does it help achieve the pike and pancake? Any similar/more successful programs? I'd love a simple proven plan to achieve better mobility and these two in specific. submitted by /u/worldwideconnected [link] [comments]

Home Workout (No equipment) apps? Posted: 03 Jul 2020 05:13 AM PDT Hi, I'm looking for an app (free or paid, if it is good enough I don't mind) that offers daily workouts to do at home, without equipment. Currently I'm using 'Home workout - No Equipment' for 10 days but I noticed that has no lower body exercises. What App I can use that: - Has full body workouts - Doesn't need any equipment - Can track your progress submitted by /u/SkawPV [link] [comments]

Are 30 down workouts effective Posted: 02 Jul 2020 10:13 PM PDT I seen this style of workout on alpha destiny but how good is this for building muscles submitted by /u/skdoroej [link] [comments]

Should you train different body parts daily or full body? Posted: 03 Jul 2020 07:19 AM PDT I know a guy who does this and it's working great for him but Is it better than full body? submitted by /u/ChaosFlame72 [link] [comments]

Might sound funny, but do palms get thicker? Posted: 02 Jul 2020 07:34 PM PDT Hi! F,28. With the help of this community I started working on my strength using the RR about 1.5 years ago. I started as a very unfit person, so it's slow progress, and also I had very little strength when I started. I participated in the handstand motivational month earlier this year started by u/Antranik. I also started working on pull-up progressions. And I started to notice veins on my forearms pop. My forearms are certainly thicker now, there's muscles there I didn't think girls had. But now when I notice my palm, even they seem to have gotten thicker. Not fatter, I can still see my bones and the veins pop, but they just look thicker especially near the wrist. Am I imagining it? Do palms also get thicker? submitted by /u/milkstatue [link] [comments]

how to make dumbbell push ups more difficult? Posted: 03 Jul 2020 07:50 AM PDT basically as the title says, been doing dumbbell push ups for a while now and finding that they've become increasingly easier and therefore not doing much beyond maintenance. besides the option of changing the incline/decline, what else do i have on the table? thanks edit: thanks for all the feedback! submitted by /u/halscomets [link] [comments]

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