Bodyweight Fitness: Form Check Friday for 2020-08-21

---

• Form Check Friday for 2020-08-21
• BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-21
• 5 Months Progress Calisthenics
• My Handstand Journey And My Advice To You
• Weird tightness in pec since doing dips regularly
• Can anyone rate my routine? Goals in post.
• Workout spots near Redondo Beach
• Banded against the Unbanded.
• Advice
• HomeHero program by FitnesFAQs
• Questions about protein powder and other stuff
• Help with CLEAN muscle ups

Form Check Friday for 2020-08-21 Posted: 20 Aug 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 2020-08-21 Posted: 20 Aug 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]

5 Months Progress Calisthenics Posted: 21 Aug 2020 03:44 AM PDT Starting stats: 25 Male 5ft 7 62kg After 5months(Today): 25 male 6ft 67kg Diet: All I really focus on is getting 150g of protein a day. However, I've been eating reasonably clean. Main things being Chicken, Mince, Sausages, Broccoli, Mashed Potatoes, Pasta and French Toast. I also only drink water, beer or protein shakes. My main downfall is how much beer I drink, cheesecake I eat and smoking at the weekends. Workout: I stuck to this probably 75% of the time. Probably took 3 3-5 day breaks when I was feeling sore or had a wee injury. Sometimes I would leave exercises out or switch things around. ​ Why I did this: I have always been incredibly weak (When I first started benching I was doing 27.5kg x 8). I was extremely good at running and very fit due to the army. I saw no point in going to the gym as it would only make me heavier and I also believed due to ignorance that I was "One of those people that can't put on muscle". When I left and got an office job I didn't do anything physical and I really missed it. I decided to get into MMA and I didn't want to compete at flyweight (56kg). I wanted to compete at bantamweight (61.3kg) because who wants their weight compared to a fly... So for the last 3years, I have been working out roughly 4x a week for roughly 7months of the year to try and put on some mass. I was on a slump when the lockdown happened and hadn't worked out in roughly 5months. I decided to use my bands and 16kg kettlebell for 3weeks but it got boring real fast. Then I discovered this subreddit and seen people mentioning rings. As soon as I got the rings I was hooked and I will be using rings for the upper body I'm sure for the rest of my life. They are amazing. ​ Before: 3 Years ago. Just before I left the infantry. I was around 56kg here. Strongest I got using weights: This was me when I was benching 60kgx10 / Deadlifting 90kgx6 / Squatting 80kg x6 / Shoulder Press 50kg x4 62kg 11% BF (Roughly) 1 Week Before I started: I know they ain't the best before pictures but it's basically 5months of me not working out from the above photo due to injury 62kg 13% BF (Roughly) Today: This is after a workout and with the best lighting I could find... 67kg 9.7% BF (Roughly) ​ Skills: Bar/Ring Muscle-up with 9 tricep dips RTO: Sorry about the quality Attempted Back leaver/Skin the cat/Weird adv front leaver:I never trained any variation of back leaver. I've done better adv tuck front leavers before. Hand Stand: I can't seem to stay still. With paralets my best is about 5seconds. I have the strength for a frog stand push into handstand just not the skill to hold it. Elevated Pike Press: Advice on the form or a better way to do these is very welcome. I superset these with Face pulls or Planche Lean press-ups Weighted Pull-ups(16kg): Started doing 3x6 nonweighted. Lats have exploded since adding these. Weighted Dips (16kg): Started 3x4 (Ring dips are hard). Forms shakey but was going for max reps in a set. 5k: 22:30 - When I next compete I want this bellow 20mins. ​ Final Thoughts: Now that my MMA gym is opening back up I will scale the rings back to 2x a week and will do Squats/Deadlifts/Single leg stuff for lower body 2x a week. I just don't enjoy calisthenics leg workouts so it's hard to be motivated for them when I'm not in a fight camp. Aiming for a 10-second handstand / Front Leaver / Straddle Planch / 100kg Squat / 120kg HexBar DL in the next 6months. I have never had strength gains so quickly and looked this good before. I have 2 of my mates hooked now as well. Love the subreddit! submitted by /u/SoHardTo [link] [comments]

My Handstand Journey And My Advice To You Posted: 20 Aug 2020 04:31 PM PDT Hey all, I am ecstatic to be here. After years of trying to get a freestanding handstand, I finally feel like I'm in a place that allows me to give decent advice. Before we get into the advice, here's a bit about me and my freestanding handstand (FSHS) journey. I'm a 21 year old male, 5'8", 160 pounds. I've been trying to get a FSHS for several years. My training took a heavy calisthenics turn in the past year and my main focus has been FSHS for roughly the past 8 months. Prior to that, my handstand work was very intermittent, consisting of cycles of me working on it for a month or two and giving up for several months. FSHS is currently the only high skill calisthenics movement in my repertoire other than muscle ups (both strict and kipping, rings and bar) and a 12 second front lever. My current max FSHS is 45 seconds. Along with duration, my percentage of successful kickups (kickups that don't result in me immediately falling over) has improved dramatically and on some days is near 100%. My handstand has a slight asymmetry (I lean a bit to my right), so my current goals are fixing the asymmetry and getting a freestanding handstand pushup (FS HSPU), and I am making good progress on both goals. I'll be sure to make a post about handstand asymmetry and FS HSPU once I'm successful, and may also make a post about front lever in the future. This post has six sections of advice: Things to do before starting handstand work. Things to do against a wall before starting freestanding handstand work. Advice on FSHS. General advice on handstand. Specific advice on handstand. The most important piece of advice on FSHS. Note that in this post I generally differentiate between handstand work (stuff that results in you being upside down, whether against a wall or not) and freestanding handstand work (stuff that results in you being upside in an open space, with no usage of a wall). So now onto the advice. Please note that the only piece of advice that really matters is at the very end of this post. If you want to skip the fluff and get to the core of what you really need to get a FSHS, skip to the end. Also, keep in mind that there are many ways to get to the end goal that is a FSHS. I am by no means an expert, and this post is by no means exhaustive. STUFF TO DO BEFORE STARTING HANDSTAND TRAINING: Have decent shoulder and (especially) triceps strength. You don't need superhuman triceps, but you do need moderately strong triceps otherwise you won't be able to make multiple handstand attempts in a single session. Pushups, overhead presses, and wall handstands can all help you build shoulder and tricep strength. You'll also get increasingly strong triceps as you continue your handstand training, so don't worry about strength too much. Have decent overhead shoulder mobility. Again, you don't need superhuman mobility, nor do your shoulders have to have identical mobility. You just need decent enough mobility to start your training. If you have enough mobility to touch your thumbs overhead to a wall while standing with your back against it and squeezing your lower back into the wall, you should have good enough mobility to start. There's many ways to increase mobility, look up videos and choose the stretches and exercises you like. Work on your wrist mobility and strength. Handstands are very tough on the wrists, and working on wrist mobility and strength early on will help prevent injury. There's many stretches and exercises you can do. A good one to start with is GMB Fitness' "Wrist prep routine." I use a very similar routine. It doesn't need to take you more than 2-5 minutes at the beginning of each session. https://www.youtube.com/watch?v=mSZWSQSSEjE&t=102s You need a moderately strong core. There's many ways to improve core strength. In my opinion, the most useful core exercises in preparation for handstand are hollow body exercises, planks, and side planks. Hollow body work is difficult, so you will likely have to do hollow body progressions before moving onto full hollow body holds and hollow rocks. Look up hollow body progressions if you haven't heard of them before. Consider doing rotator cuff strengthening exercises. Calisthenics is tough on the joints and it may be a good idea to bulletproof your shoulders BEFORE starting handstand training. WALL-DEPENDENT STUFF TO DO BEFORE STARTING FSHS TRAINING: If you haven't already, now is a good time to start doing wall handstands. While both the back-to-wall and wall-facing handstands have their pros and cons, I recommend starting with back-to-wall handstands first. First, just practice kicking up and getting comfortable being upside down. You'll have a bit of a banana back for now and that's okay. Try to get your hands fairly close to the wall. Once you feel comfortable upside down, you can start working on balance. Move one foot off the wall, then push yourself off the wall by both pushing lightly off the wall with the other foot and pushing through into the floor with your fingers. You're going to create a brief point of balance before you inevitably fall back to the wall. After doing this for a while you'll be able to create short, couple second periods of "freestanding" balance. Once you've done back-to-wall practice, it may be helpful to do some wall-facing practice. Many experts say that wall-facing handstands are vital - I'm not so sure that they're vital, but they can certainly be helpful. There are a few ways to get into a wall-facing handstand - look them up and choose the one you're most comfortable with. Once you're in a wall-facing handstand, get your hands as close to the wall as you can. Practice bailing out safely, because it's a scary position to be in and your fear will prevent you from moving your hands close to the wall (I always twist clockwise when bailing, but find what works best for you). Similar to the back-to-wall handstand, push off with your foot and try to create a brief point of balance. The main benefit of a wall-facing handstand is that it helps improve your body line, reduce your banana back, and give you a more accurate picture of what it will feel like to be in a freestanding handstand. Once you've been practicing wall handstands and can achieve brief points of balance (ideally at least a few seconds) fairly often, you can focus more on nailing your kick up (although you will still continue to work on your balance). Practice kicking up at various distances from the wall. Your goal here will be to kick up into a handstand without letting your foot touch the wall. The benefit of doing this with a wall is that if you miss you just land against the wall instead of having to bail. Once you get good at this you'll be able to kick up fairly far from the wall and nail a balance point most of the time. You should be succeeding in the majority of your kickups and able to hold (at minimum) couple second handstands BEFORE attempting FSHS in an open space. YOU'VE PUT IN THE WORK, AND NOW YOU'RE READY TO MOVE TO FSHS: Find an open space and start kicking up into freestanding handstands. It's quite likely you'll fail a lot, whether that be from underbalancing (not kicking up enough) or overbalancing (kicking up too much and having to bail). On days where you're not hitting many successful kickups it may be helpful to do a couple kickups using the wall to remind yourself what a good point of balance feels like. Don't let your ego drive you. If you need to make use of the wall, make use of the wall. GENERAL TIPS FOR HANDSTAND. DO NOT overdo it with your training. Connective tissue heals significantly slower than muscle and if you overdo it with ANY calisthenics training (that includes handstands), I promise you WILL injure yourself. Warm up before your workouts. Take frequent rest days. Be mindful of how your body is feeling and take it easy if something is hurting. Trust me, I've had my fair share of connective tissue injuries and they take a ton of time to heal and WILL set you back. There's some evidence that collagen supplementation can help improve connective tissue healing time, so I take 5g of Fortigel collagen everyday. It's fairly expensive ($40 for two months), but it may be worth it if your main focus is calisthenics. I've noticed I feel more resilient to injury since starting collagen supplementation, but of course this could be placebo - do your own research. Find a training frequency schedule that works for you. Some people might prefer 15 minute sessions 4-5 times a week, while some might prefer 30 minute training sessions 2-3 times a week, and still others might prefer 5 minute sessions twice a day 5 days a week. There are pros and cons to all schedules, and you'll probably alter your schedule anyways as you progress through your training. I currently do two days on, two days off, with my days on including roughly 30 minutes of pure handstand work on top of whatever other work I may do. Whatever you do, just don't injure yourself. Video your training. The earlier you start videoing your training, the earlier you'll be able to notice issues that can be fixed. Video yourself at different angles. Get a coach. I chose to not get a coach because I wanted to be able to say I achieved a solid FSHS without one. That being said, having either an in-person coach or an online coach with whom you can converse would likely speed your progress tremendously. Take occasional multi-day breaks. If you've been training handstands a few months and are feeling a little burned out (or have nagging wrist or shoulder pain), that's okay. Take a week off and focus on other stuff. You may resume your training and find that you've actually improved after not doing any handstand stuff for a week - this has happened to me with handstand work, muscle up work, etc. Just make sure your week off doesn't turn into more than two weeks off. Use youtube, reddit, and other sites to get good advice. There's plenty of great channels, posts, and blogs out there on how to get a handstand. Find ones you like and try to implement their advice. SPECIFIC TIPS FOR HANDSTAND: Choose your method of kickup. There are many ways to kick up but two general ways - you can place your hands on the ground, get into a "runner's start" position, and kick up; or you can start while standing and simultaneously place your hands on the ground and kick up. There are pros and cons to each. I have tried both, and currently am more successful with the second method. The benefit of the first method is that your hand placement is more consistent and in general the method is more controlled. The benefit of the second method is that it's easier to get momentum to kick up into a good point of balance. Choose your hand placement. Your hand placement can be wide or narrow. A more wide hand placement may be necessary if your shoulder mobility sucks (although you should be working on shoulder mobility very early on). A more narrow handstand will allow you to better stack your joints and maintain balance, and is the ultimate hand placement you should be pursuing. Bend your fingers. In general, your fingers should be slightly bent - i.e. not flat on the floor. This will best allow you to provide force to the ground, but more on that below in point 7. Choose your hand angle. This isn't the most important thing, but you should decide what angle to place your hands at. Some people prefer having their index finger pointing forward, while others prefer ring finger pointing forward. There are other angles too. Choose what works best for you. To shoe or not to shoe. It may be beneficial to practice handstands without shoes. Shoes provide extra weight at a position far from your balance point and may make balancing more difficult, just as wearing shoes during a front lever may make the hold more taxing. Obviously, it is not always feasible to workout without shoes on. Create that balance. This is an extremely important point. Your goal should not be to find balance, but rather to create it. Your balance point is not some elusive thing that you "find." You are the master of your body, and you must create it yourself. You should be creating balance in both your wall dependent handstand attempts and your FSHS attempts. Creating this balance depends mostly on using your wrists and fingers, as I mentioned above. You can actually see this creation of balance when watching an experienced person nail a kickup. They will usually slightly overshoot their balance point when kicking up before immediately making minor adjustments (via their hands) to move themself back into that balance point. Note that it's generally better to overshoot your balance point than undershoot because the former (overbalancing) is easier to correct than the latter (underbalancing). Use your wrists and fingers. This is an extremely important point. Your wrists and fingers are responsible for probably 90% of your balance. If you are underbalancing, you'll need to shift your weight from your fingers toward your palms (again, this is difficult). If you're overbalancing, you'll need to flex your wrists and press into the ground with your fingers. Oftentimes I see people talking about the importance of fingers and ignoring the wrists. I'll make an analogy here to help you see how important wrist flexion is for handstands. When you are standing upright as humans do and you lean back, you press into your heels to maintain balance. When you lean forward, you push with the ball of your foot (plantar flexion), and if that isn't enough to prevent you from falling forwards, you also push with your toes. Just as you use both your ankle and your toes to prevent yourself from falling forward when upright, you must push down with both your wrists and fingers when in danger of falling forward (overbalancing) in a handstand. If you rely only on fingers and ignore your wrists, it will be much harder to balance. As a side note on hands, when you first start your training you'll make giant, infrequent overcompensations/adjustments with your wrists and hands that make you lose your balance. As you progress, you'll get better at making constant small adjustments to maintain your balance. It's like driving a car. A new driver will make large jerky adjustments to the wheel while an experienced driver will make constant small adjustments to maintain their position on the road. Use other body parts to balance? Maybe. As I mentioned above, 90% of your balance comes from fingers and wrist. The other 10% comes from movement of your shoulders, hips, and legs. As you progress through your journey, you will get better at using these body parts to maintain balance (they are especially relevant in correcting underbalance), but as a beginner you should be focusing mainly on your fingers and wrists. After all, a good handstand is one in which you can use your hands to maintain balance regardless of the position or movement of the rest of your body. Keep a fairly tight core. Your body should be tight and stacked. You'll get better at this as you progress through your journey. It is easier to balance when your core is tight, just as it is easier to balance a brick upright than a slinky. Shrug your shoulders. Shrug your shoulders and push your body toward the sky. This will help with balance. To get a feel for what I'm saying, raise your arms straight over your head and shrug them as high as possible, with the goal of trying to touch your shoulders to your ears. This shrug should be what you're aiming for in a handstand. Again, you'll get better at this as you move through your journey. Squeeze your feet together and point your toes. This both looks good and will help you with your balance. THE MOST IMPORTANT TIP: If you do not follow this piece of advice, then nothing I said above will be of use to you. Be persistent. NO piece of advice can get you a handstand if you are not persistent. You will fall hundreds, if not thousands of times. I surely have. You will get frustrated. You may even wonder at times if you have a proprioceptive deficit that precludes you from ever achieving a handstand. I know I did. You will definitely hit plateaus at times, and may occasionally backtrack. It has happened to me probably 10 times where I was making progress one week and then the next week miraculously lost all of that progress. Stuff like this happens. Regardless of what techniques you use, you WILL get it eventually. It may take a week, a year, or 5 years. Everyone is different. All you can do is be persistent and commit yourself to constant improvement. Calisthenics and hand balancing is about the journey just as much as it is about the endpoint. The thing I love about it is that it requires extreme work ethic, persistence, and patience. No one can give you what you want, you'll have to work for it. Oh, and also, you fight gravity and WIN. How freakin' cool is that?? ​ I succeeded after months of almost daily training and failure because I wanted it badly. How badly do you want it? ​ ​ I'm here for you on your journey. Hit me up with any questions you have. submitted by /u/TheHardyAmoeba [link] [comments]

Weird tightness in pec since doing dips regularly Posted: 21 Aug 2020 11:26 AM PDT Since I've started doing dips regularly, whenever I extend my arms backwards (like a t-pose but farther back) my pec locks up. I can feel it flex and get really tight and it hurts a little. It's worst when I do the motion quickly. It might be a spasm. I've never had this before, and I used to bench regularly. I think I may just be going at it too hard. submitted by /u/jkubas2 [link] [comments]

Can anyone rate my routine? Goals in post. Posted: 21 Aug 2020 11:17 AM PDT Various stretches. 12 Lateral Lunges (Slow + Controlled) 12 Jump Squats 30s Plank 30 Mountain Climbers 20 Russian Twists. 10 Wide to Narrow Push ups 15 Supermans 20 Obliques 20 Crunches 16 Jump Lunges 12.10 Burpees ​ My goals are to gain some muscle, and trim my stomach. i'm pretty skinny with a little bit of stomach fat. submitted by /u/NeverNoLuck [link] [comments]

Workout spots near Redondo Beach Posted: 21 Aug 2020 11:23 AM PDT Hi all, I just moved to Redondo Beach, CA from Atlanta and am looking for some parks or other places to work out as the gyms are still closed over here. Does anybody know of any spots with at least dip bars and pull-up/Australian pull-up height bars? Im tired of just sitting around not working out anymore. Thanks! submitted by /u/like_a_light [link] [comments]

Banded against the Unbanded. Posted: 21 Aug 2020 12:47 AM PDT I'm extremely curious, because I just got a few resistance bands recently, if banded progressions are as good as (if not, better than) traditional leverage progressions? Keen to hear all opinions! submitted by /u/WICHV37 [link] [comments]

Advice Posted: 21 Aug 2020 11:50 AM PDT Hello everyone new to bodybuilding im a 18 yr old male with high metabolism and naturally skinny. Need advice on how to train and what not and to eat. I am currently working out with my bench press, doing regular and hammer curls. Also got a total gym and chest press that I use every once and a while. Supplements I am taking: Hmb B nox pre workout Prime mass protein powder by bodytech Creatine submitted by /u/DanKacz-Slav [link] [comments]

HomeHero program by FitnesFAQs Posted: 21 Aug 2020 11:15 AM PDT Hey guys, I've just downloaded the new "HomeHero" program by FitnesFAQs, I want to ask you what do you think about it. I am a beginner/intermediate, should I start it? Thank you. (Sorry for my English) submitted by /u/DiePan17 [link] [comments]

Questions about protein powder and other stuff Posted: 21 Aug 2020 11:14 AM PDT Should I take protein powder and/or supplements (pre & post workout) if I'm only doing bodyweight excercises? I'm trying to get started on my fitness journey so any advice helps. Thank you in advance! submitted by /u/ejalbert1990 [link] [comments]

Help with CLEAN muscle ups Posted: 20 Aug 2020 10:58 PM PDT Hey, I am not able to muscle up however I can do around 20 pull-ups consecutive and 6 reps 15kg weighted on a good day I'm struggling with explosive strength, all tutorials say just do 1-3 over and over but I can't get any real speed with even 1 Any recommendations on a training program for gaining explosive strength would be awesome thanks! submitted by /u/HaZZar_Oce [link] [comments]

You are subscribed to email updates from Reddit's Bodyweight Fitness Community ��. To stop receiving these emails, you may unsubscribe now.	Email delivery powered by Google
Google, 1600 Amphitheatre Parkway, Mountain View, CA 94043, United States