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    Bodyweight Fitness: Form Check Friday for 2020-08-14

    August 14, 2020

    Bodyweight Fitness: Form Check Friday for 2020-08-14

    Form Check Friday for 2020-08-14

    Posted: 13 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
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    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-08-14

    Posted: 13 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:

    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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    What is your favorite type of non-running cardio?

    Posted: 14 Aug 2020 08:32 AM PDT

    I've never enjoyed running, but still think cardio is important to being healthy. What are you guys' preferred (or just creative) methods of getting cardio that doesn't involve running?

    submitted by /u/Solarionus
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    [x-post: r/overcominggravity] Achieving high level gymnastics in both acrobatics and strength?

    Posted: 14 Aug 2020 10:18 AM PDT

    Should I stay with Calisthenics?

    Posted: 13 Aug 2020 10:56 PM PDT

    Hello everyone!

    I (M/16) have been doing some on and off Calisthenics for about a year, but haven't really achieved anything significant.

    My physique is decent, but I don't know whether I can accredit that to the Calisthenics or also to my avid rowing...

    Since I just started my first job, I now have some extra money (not too much tho, I'd rather save it) and was wondering, whether a gym membership is actually worth it? I guess the main factors I feel that are somewhat lacking in Calisthenics are 1. legs 2. strength not relative to bodyweight 3. easily measurable progress

    On one hand, I would really like to do some benchpress and squats, but I don't know whether it's worth paying quite some money every month for that. But I also think weight training would translate better into some applicable strength in my rowing, as it wouldn't only be relative to my bodyweight.

    I'm also having trouble gaining some mass, as I've essentially just „recomped" my bodyweight from 56kg (Am only 168cm) at 18% BF to 56kg at 12% BF. If I try to deviate from that weight, I feel quite bloated and crappy. Never broke 60kg but my goal weight would be around 62.

    Maybe I'm also just making some mistakes with my Calisthenics Training?

    I'm solely talking about muscle and strength gains here, as I could still train skills while training with weights too...

    I've also looked into just supplementing my Calisthenics Workout with some weighted exercises at home using sandbags, but unfortunately that still doesn't really allow for benchpress.

    Do you have any ideas as to how I could either get some more gains with Calisthenics, or switch to a different training method? Thanks a lot in advance 🙏🏻

    submitted by /u/MakoKaneios
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    Calimove Mobility program Level 1 review

    Posted: 14 Aug 2020 03:40 AM PDT

    Disclaimer: I'm not sponsored in any way by Calimove, this is my personal experience and opinion.

    I just finished Level 1 of the Calimove Mobility training course. It's a 3 level course, lasting 8 weeks per level, for a total of 6 months of training. If you buy the course you get all three levels, and for what it costs (around 70 dollars) I think it's a great bang for your buck. You get lifetime access as well, so there's no rush for finishing all the levels immediately.

    Intro and requirements

    The first level covers the basics of mobility. The program begins with a warm up week to learn the basic exercises that you're gonna perform at level 1 and to condition your body before the first week of training. The only equipment you need is a pull up bar to hang from and a broom stick, nothing more. In regards to physical requirement, you need to be able to do a deep squat with a straight back. You can work towards it as you start training as per the instructor recommendation or train it before starting the program.

    Sessions

    The sessions are short (~15-25 minutes) and cover your full body, from neck, shoulders, wrists, back, core, spine, hips, knees, and ankles. It works as a flow of exercises (14 different movements for the first level) that you have to perform one after the other in different positions. Every exercise comes with its own video with full explanation of the movement and clear indications of good and bad form. If you've seen their YouTube videos, you're gonna be familiar with the way the videos are presented. Here's an excellent example with actual exercises from the first level of the program:

    https://youtu.be/aJcmPEeyn68?t=17

    I've been using the workout as a warm-up for the recommended routine with great results. I haven't felt any pain from a lack of warm-up during any exercise of the RR. Sometimes I complement the session with light pull, push, and squat movements, but I've found that it's not really necessary, and I can just jump straight into the pull-up progression.

    Schedule

    There's a schedule to follow which is nicely presented in a calendar format (3 to 4 times per week with at least 1 day of rest in between sessions), but I found myself doing it on the days that better fit me and my life, always resting for at least a full day. In levels 2 and 3 the workouts are more frequent with less rest days, but I haven't gotten to those yet.

    Progress

    As you advance week by week, the reps, sets or holding times of each exercise change to progress until you're ready for the next level. The exercises stay the same, so after a week or two I didn't need to come back to the videos to see the way to perform them with good form.

    In regards to personal progress, I've seen a great increase in mobility during the first four weeks specially, but I continued to see small progress workout to workout. When I started, I couldn't reach my toes by bending at the hips, for example, but now I can touch the floor with the palm of my hand, which I've never been able to do before. My pike has also improved, as well as my shoulder mobility, among many other things.

    Once you finish all three levels, you can advance to training four mobility skills: the front split, side split, press to handstand, and V-sit. These are all great skills to work towards, which motivates me to keep training and not miss a session. In the course, you get the routines to train those specific skills with their corresponding exercises any day you want, with the same high quality videos and explanations for each movement. You also get a better warm-up routine for your full body that you can use before your strength training.

    Negatives

    The only negative I've found so far is that from week 3 to 6 both included, the routine became a bit monotonous since for those four weeks the reps, sets, and holding time stayed the same until I started week 7. Plus the PDF that comes with the course is nothing more than a visual representation of the schedule and routine, which is nice, but for me the website was more than sufficient and never used the PDF. Personally, I'd prefer a more in depth explanation in text form, but it's all covered in the videos anyway.

    Conclusion

    All in all, a great course that I definitely recommend. I think it has translated greatly on my strength training, because I'm able to do more pull-ups with better form, for example, and just feel generally more comfortable with my body and how it moves during training.

    By the way, for each program you buy from these guys you get a 10% discount, so you get 10% off on your second program, 20% off on the third, etc. Which is great!

    Feel free to ask me any questions in the comments below, and thanks for reading!

    submitted by /u/TastesLikeCoconut
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    Front/Back Lever or Pseudo Planche?

    Posted: 13 Aug 2020 04:36 PM PDT

    Stats: Gender - Male, Height - 5'8, Weight - 165 LBS, Background - I've been training body weight calisthenics for over year now. Specifically been focused on hypertrophy training. I haven't mastered any skills yet. Been training on the rings for almost 3 months now.

    I'm planning to transition out of hypertrophy based programs to skill based programs. I want to master the planche 1st. However, I'm wondering if I need to master front/back lever beforehand? If so why? I want to ensure I'm taking the most efficient path to mastering the planche.

    Edit: I confused the two distinct words. Pseudo planche and planche. The post is referring to planche hold. Apologies. I'd change the title if I could but it won't let me

    submitted by /u/unaputations
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    is it normal that i am just now feeling fatigue on my forearms from a series of pull up workouts a few days ago?

    Posted: 09 Aug 2020 09:35 PM PDT

    i'm new to the pull up game and wanted to make sure i had nothing to worry about, thank you for the help

    submitted by /u/adriftblockofcheese
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    Muscle Endurance

    Posted: 10 Aug 2020 02:52 PM PDT

    Hello everyone. I've recently got into strength training (before quarantine I had never even really exercised, just wrestling) and as of now I can do a maximum of 15 pull-ups in a row if I push as hard as I can. The problem is, I'm training strength as a sport-specific and I need muscle endurance for 6 high-paced minutes (those who got to wrestle in high school will understand lol) and after I do the 15 and I rest for a minute, I can only do barely 5 of them in the next sets. So I do them like this 15-5-5-5-5-5-5-5... I'm not if sure that's the best for muscle endurance as I need to do the most that I can as fast as I can in the least sets that I can. Maybe I should try to distribute in 10s? Idk, I'd be glad if I got some advice.

    Also, after the pull ups, I do push ups, and I can only do 20, maybe 25 if I really, really push it through. So again, it goes like 20-10-10-10-10-10-10-10-10 and I'm not really cool with that. Thank y'all. Forgot to mention that I'm 14, weight around 115 and I'm 5'4.

    submitted by /u/OkVisual6
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    I'm researching the correlation between max pull-ups and the ability to perform the one-arm pull-up

    Posted: 09 Aug 2020 10:14 PM PDT

    Hello everyone! I'm researching how many pull-ups are typically required to perform the one arm pull up. Additionally, I'm interested in learning how weighted pull-up 1RMs relate to the ability to do a one-arm pull-up. If you're interested in participating in this survey, you do so my clicking the link below:

    https://docs.google.com/forms/d/e/1FAIpQLSdAGGXTxk12svu2xeZIrAjGDxECLACkQKaXsi1LtzZpthnpwA/viewform?usp=sf_link

    submitted by /u/Exotic-Specialist
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    Petition for one extra progression be added to pullup progression.

    Posted: 09 Aug 2020 02:08 AM PDT

    I think the first pull up progression should be dead hangs like just hanging on a bar and working up to 3 sets of 1 minute because some people are just too weak even for scapular pull-ups like I was recommending the RR to a few friends but they were complaining that the scapular pulls are impossible for them because they cant even hang on a bar for a few seconds I think sometimes people underestimate how weak some people are.

    submitted by /u/throatafrog
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