Bodyweight Fitness: Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people! |
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-12
- 4 years on Recommended Routine - in awe by it
- Got my first muscle up on rings, a tip that got me over the edge
- Making bodyweight leg exercises harder
- How do I know good from bad online teachers
- Anti rotation dead bug variations?
- Trouble with advance movements
| Posted: 11 Jul 2020 10:55 PM PDT HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-07-12 Posted: 11 Jul 2020 11:07 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] |
| 4 years on Recommended Routine - in awe by it Posted: 12 Jul 2020 08:25 AM PDT I've been doing the RR for some 4 years now (I've been a very long-time lurker and just recently finally made a reddit account). I haven't been doing the RR straight - maybe 6-8 months each year. I'd try another program, like Body by Rings or Antranik's hypertrophy program, or take time off due to an injury - but I'd always go back to the RR. After the first couple of months of doing the RR, I stopped doing the skin the cat & handstand progressions and the bodyline (core) exercises as my focus has been strength and hypertrophy. In late 2019, I discovered the updated RR, which doesn't have L-sits, so I stopped doing them altogether. I'd like to add that am male, months away from turning 40, and having had my share of injuries in my younger years, I focus strongly on longevity and go thru progressions slowly... after some 4 years, I was still on advanced tuck L-sit for 29" for each set. 7 weeks ago, I decided to learn some skills so I got Calisthenic Movement's Complete Calisthenics (CC) program since it "includes direct skill training." The program has 5 levels and each level has a minimum requirement for how many reps/hold time are needed of 6 exercises. The pullups, dips, and pushups requirements for all the levels are no problem, but Level 3 and up have wall handstand, skin the cat, and L-sit requirements. I haven't trained them in years or achieved the full L-sit, so I started with level 2. It's pretty easy compared to the RR with only 4 exercises per day and a warm-up 3x a week, but I figure I can build up my wall handstand time. Yesterday, I tested my wall handstand and held it for 42". I realized I actually passed the handstand requirement for CC Level 4. I figured, why not see if I can meet the other requirements? Tried skin the cat, which I haven't trained in 3 years, and was able to do 5 reps with no momentum. I then tried the full L-sit, which I'd never tried and stopped with advanced tuck months ago, and held it for 17"! I am in awe and beyond impressed by the RR. It had become quite routine (pun intended) and normal for me. I didn't think I'd get the wall handstand that quickly (7 weeks with 1x or 2x holding it per week) or be able to do the other two exercises - I didn't know my own strength at all... If I had never dropped those 3 exercises, I know I would've blown past the level 5 requirements. I hope the money spent on CC is worth the "direct skill training." Anyway, the RR is really a great program. Good for years and years and, like it says, it really does give "you a solid basis for most other things you might want to get into." [link] [comments] |
| Got my first muscle up on rings, a tip that got me over the edge Posted: 11 Jul 2020 07:46 PM PDT Got my first ring muscle ups today and I'm pumped! I've had what I'd call a solid ring pull up and a solid ring dip for awhile, but I really struggled getting the transition between the two. I had a lightbulb moment about my grip that put me over the edge and allowed me to make the transition right away. My problem was I was holding my false grip too far up the near side of the rings (the side of the rings closest to my body when the inside of my hands are facing each other) as this naturally felt more comfortable for me. This severely limited the leverage I could get when trying to transition at the top of my pull up. The fix was to deliberately position my grip up the 'far side' of the ring, which gave me the leverage I needed to complete the transition. It really was as simple as changing this grip position to take me from flailing and not being able to get into the dip, to being able to get the muscle up everytime. Next goal for me is to be able to rep a few out in a row and to be able to do a slower movement. Hope this can maybe help someone, I watched several videos and don't think I ever heard anyone call or this exact tip. [link] [comments] |
| Making bodyweight leg exercises harder Posted: 11 Jul 2020 02:33 PM PDT Over the past few weeks I've seen a lot of comments about people lacking sufficiently difficult bodyweight leg exercises, so I wanted to share some methods I've been using to make exercises harder, as well as the hardest (reasonably achievable) progressions I've come up with for exercises that you probably already do that can be done with no added weight. Obviously pure bodyweight will never replace heavy ass iron, but hopefully some of these ideas help you fill the void until gyms open back up, or just provide a minimalist alternative for when you find yourself without equipment. Methods The three primary methods of increasing difficulty are increasing the lever, explosiveness, and instability. Single leg variations and ROM increases can also be used, but most people already do these. Increasing the lever to put yourself at a mechanical disadvantage is effectively the same as adding more weight, so it will translate pretty directly to lifting heavier in the gym. Explosiveness isn't quite as analogous, but it will still make you stronger, and who doesn't want to be more athletic? Instability won't translate to increased strength nearly as well as the other two, but is still an area to improve in if you run out of other ways. Leverage refers to increasing the force necessary to move mass by increasing the distance to the centre of mass, and can be quantified through the equation t = r x F where t is torque, r is distance, and F is force. In the case of calisthenics, t is the force exerted by your muscles, r is the distance to your centre of mass, and F is your body's weight. From this relationship, you can see that increasing the distance to your centre of mass (aka increasing the lever) by moving your body further from the muscles lifting you increases the force exerted on your muscles, making the exercise harder. Explosiveness is much more self-explanatory. You perform the same movement exactly the same as before, but do the concentric as fast as you can. Explosiveness is especially desirable in sports, so this option is particularly good for athletes. Jump squats and explosive Nordic curls will definitely help your jumping/running. Instability is exactly what it sounds like. Find a soft or otherwise unstable surface and do your exercises on it. Your body will have to work harder to keep you balanced, adding a new dimension to the exercise. This method won't increase strength nearly as much as the other two, but can provide a fun alternative to spice up your leg day. Additionally, all of these methods can be applied to make a little bit of weight feel a lot heavier. If you are already doing full Nordic curls with hands overhead, holding even a 5lb weight overhead will make a massive difference because of the leverage. As with all lifting, be smart! The final progressions I describe are very intense, so work up to them slowly and thoughtfully, with good form. And as always, if something starts to hurt, go see a medical professional. Squat movement The squat exercise that is easiest to take to a very high level is the shrimp squat. Pistols are a great exercise, but because you're holding your leg in front, it's harder to move your centre of gravity back the way you can with shrimp squats. The advanced shrimp squat uses both arms to hold your non-squatting leg behind you, which moves your centre of gravity further away from your knee, making your quads work harder to squat you back up. Easier progressions involve keeping your arms in front to reduce the lever, and to progress, slowly start reaching further back with your arms. Alternatively, you could start doing jumping shrimp squats, but you should have a strong base with them before you start that. Ido Portal shows a pretty difficult iteration with the advanced shrimp squat and even takes it further by increasing the ROM but I think we can make them even harder. Having already maxed out the ROM and leverage on a single leg squat by starting elevated and using both arms to hold your free leg behind you while keeping your torso as upright as you can without literally tipping over, the only thing left to do is add explosiveness. Therefore, the jumping deficit advanced shrimp squat is the hardest bodyweight squat variation I can come up with. I'll give reddit platinum to the first person to post themselves doing 5 reps of it (if nobody does, hardest progression gets it). Hinge movement The Nordic curl is the obvious choice for bodyweight hinge movements as the regular exercise itself is already pretty hard, and it's probably the best bodyweight deadlift replacement. /u/RockRaiders already has a very thorough post on Nordic curls outlining some progressions and some harder variations. There's really nothing for me to add to his post, but the TL;DR of it is deficit curls, arms overhead, and single leg progressions (start by crossing one leg under the other, it works sort of like grabbing your wrist as a OAC progression), or just straight up single leg Nordic curls if you're a fucking animal. The hardest reasonable progression I can come up with using these ideas is the hands overhead crossed leg Nordic curl. That said, it can probably be progressed indefinitely by pushing single leg progressions further and further. Again, reddit platinum to the first person to post 5 reps of the hands overhead legs crossed version, and again if nobody does hardest progression gets it. Hopefully these methods give you some options to step up your leg workouts at home. Next time you see someone saying calisthenics leg exercises are too easy, point them to this post (or /u/RockRaiders post history which is a goldmine of advanced bodyweight exercises). I think anyone who can't find challenging bodyweight leg exercises isn't looking hard enough. Lastly, please share any other exercises I didn't mention, other methods that you all use to make your leg days harder, or any even harder progressions you can think of! [link] [comments] |
| How do I know good from bad online teachers Posted: 12 Jul 2020 07:16 AM PDT Hey everyone and thanks for the amazing amount of good things on this reddit. I've been starting calisthenics for the past 13 weeks (from no exercise at all for the past years) and am currently addicted to it. (26yo 170cm 65kg) Here is a tricky question : I'm currently at loss between all the available programs, from circuit training and split workouts to full body workouts and the millions of content available, like the RR on Reddit, Athlean X, Calisthenicsmovements, other apps and channels. I'm easily bored by repetitive workouts and I wanted to experience many things at first to improve my knowledge of fitness, see what I liked, disliked, how my body reacted etc ... hence the reason I did not choose to follow the RR right off the bat. I've started enjoying body-weight training by watching Chris Heria of Thenx (I know he his controversial), and been doing his programs for all this time because I was looking for a way to "gameify" my workout by unlocking levels, having different daily quests kind of feeling a good variation in exercises. I've then becoming quite addicted to working out, bought dumbbells, a pull-up station and bands, but also started to dig deeper in the science (I'm actually a science guy before all, trained in ecotoxicology). But now I'm also reading that a lot of conflictual informations and dramas stating that these coaches on Youtube are mediocre, that variations aren't that great and that this guy is probably increasing my injury risks and my problem is I have no way to know if what I do is legit or not on a scientific and fitness standpoint. I know for sure that people like Heria are proper and epic athletes, but I'm wondering if their programs are really on point. People bash him for his poor knowledge of nutrition and bro-science clickbait youtube videos, but does that means every programs on his app (calisthenics / weight etc ...) is inherently flawed ? How the F can I know who to follow and if their programs are legit ? I've checked few peer-reviewed feedback and from what I've understood, the main certified legit channels for athletic goals and bodyweight are Athlean-X, Shredded Science & Calisthenicsmovement. I understand that most of you will say "create your own workouts or just follow RR", but I'm really not confident about creating my own stuff before having an in depth understanding, also easily distracted and bored, and I really like to follow a coach for motivation. I'm looking for a nice program (that could includes weight lift) to follow. It's a plus if it comes with an app that is well designed with rest time & videos or informations. [link] [comments] |
| Anti rotation dead bug variations? Posted: 11 Jul 2020 07:19 PM PDT Looking to add in some anti rotation and I also happen to be a fan of dead bugs, wondering if there are any variations that feature anti variation... I saw one video of this guy using resistance bands tied to a rack and basically doing dead bugs while trying to resist being pulled to the rack..unfortatunely I don't have any resistance bands so I'm not sure if that would work.. Any ideas? [link] [comments] |
| Trouble with advance movements Posted: 11 Jul 2020 07:21 PM PDT I'm having some issues with my own body and I was wondering if anyone else has had this issue, how they overcame it, and/or if it will prevent me from moving on to more advanced movesets. It feels like my blood is heavy. Any time I crouch/squat for too long and stand up, I get light headed. Any time I attempt a wall handstand, it feels like my skull is going to explode. Has anyone else had this issue? Is this something that goes away after extended practice or is this one of those bottleneck things I should be accounting for when transitioning to more advanced movesets? [link] [comments] |
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