Bodyweight Fitness: Form Check Friday for 2020-09-11 |
- Form Check Friday for 2020-09-11
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-09-11
- Home leg exercises: if you're looking to mix up your lower body training, I put together 44 squat progressions you can experiment with. Hope it helps!
- Finally doing standard push-ups.
- I did 20 strict pull-ups for the first time today!
- Sit roll tips
- PPL vs UL for healthy elbows?
- Afraid of hurting my biceps
- What do you think about this, is this a good enough rest time between sets?
- Bastardized Inverted Row / Tuck Front Lever
- Victorian on bars
- How do I Fix Sweaty Hands
- Cannot do negative muscle up
- Is it bad to land on the balls of your feet after jumping exercises?
| Form Check Friday for 2020-09-11 Posted: 10 Sep 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:
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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 2020-09-11 Posted: 10 Sep 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 11 Sep 2020 08:44 AM PDT The barbell is undoubtedly one of the most useful tools for building lower body strength. But if you're training your legs at home and you don't have access to a rack or a ton of weight, heavy squats and deadlifts are probably out of the question. The good news is that there are still plenty of great home leg exercises and squat variations you can perform with little to no equipment (and a splash of creativity). You'll already find some great base progressions in the RR, so I recommend checking that out if you haven't already. In this post, I thought I'd list everything available, alongside some alternatives that you can incorporate into your at-home leg workout. Note - this is just squat variations. I'll put together another guide on hinge-dominant movements at some point if that would be helpful. Everythings listed below, but here's a video if you prefer watching: I hope this is useful to you. Any questions, let me know in the comments section and I'll get back to you if I can help. 🏋️♂️ 9 Primary Squat ProgressionsThese squat progressions are a great bodyweight leg exercise to start with if you're new to training or returning from a long layoff. The weighted versions are also suitable for more intermediate movers who have access to weights. 1. Deep squat The deep squat is one of our primary resting positions. Spending time down there will help open up the hips and ankles, and generally provide more freedom of movement when you're low to the ground. You can elevate your heels or use a support if required, gradually moving towards flat feet and an upright torso. 2. Box Squat The box squat is a great way to scale the air squat. Squat down to a sturdy box or chair, gradually reducing the height over time. Begin with your feet at hips-width apart or slightly wider, with the feet forward or slightly out. Maintaining the arch in your feet by screwing them into the floor, you're going to initiate the movement by hinging at the hips (sending the hips back) followed by bending at the knees. Pause for a second as you touch down on the box, then drive back up to an upright position. 3. Air Squat Use the same cues as the box squat, but without using the box or chair as a support. 4. Goblet Squat (Box) If you have access to a kettlebell, dumbbell or a backpack you can fill with heavy items, grasp it in front of you like a goblet and perform a squat. Keep the chest lifted. This front-squat esq position adds the extra challenge of maintaining an upright torso. Use a box to begin with if needed. 5. Goblet Squat Remove the box and perform a full goblet squat. 6. Partner Weighted Squat A partner can be used to apply varying amounts of force onto your shoulders to increase the difficulty of the squat in the upwards or downwards phase of the movement - also known as accommodating resistance. This can range from light pressure on the shoulders, to a full piggyback position. 7. Back squat I thought I'd include a few of the more traditional squat variations as well. For the back squat, you can go low or high bar. Heavy sandbags, a weighted vest and backpack can all work as fairly decent at-home options, although the barbell is ideal. As with the other variations, send the hips back first and screw the feet into the floor throughout. 8. Front Squat The front squat adds the extra challenge of maintaining an upright torso, so requires more thoracic mobility compared to the back squat. It's also a little more quad dominant. Keep the chest lifted, elbows high and torso upright. Again, a barbell is ideal, but double kettlebells or dumbbells can work to a degree. 9. Overhead Squat The overhead squat might be the ultimate test of ankle, hip, thoracic and shoulder mobility. It's a great exercise to experiment with if you have access to a barbell or a couple of kettlebells. Heck, even a broomstick is enough to get started with. Try hard to maintain an upright torso, straight arms and ribs down. 🦐 6 Shrimp Squat ProgressionsThe shrimp squat is a challenging bodyweight leg exercise that builds an excellent foundation of single-leg strength for the pistol squat, as well as more advanced tricks like the dragon squat. 10. Negative Shin Shrimp Squat Begin by focussing on the negative portion (also known as the lowering phase or eccentric). To start, stand on one leg, ensuring the arch of the foot is lifted. Hinge back at the hips with the trailing leg trailing behind, knee bent. Controlling the descent, touch the rear shin to the floor. You can then stand up using assistance (a wall or partner) or via the air squat. If this is too challenging, you can shorten the range of motion using a pillow or block, or use assistance on the lowering phase. 11. Reduced ROM Shin Shrimp Using a step or some blocks, perform a full shin shrimp with reduced range of motion. Allow the shin to gently touch down to the floor/block/step, then drive back up to standing on one leg. 12. Shin Shrimp For the full shin shrimp, you're going freely to lower the shin to the floor with control, and then drive up from the same position using only the standing leg. No blocks or steps. 13. Full Shrimp For the full shrimp, we eliminate the shin touch entirely. So you're going to slowly lower down to the knee on the back foot and drive up from there. Be careful to land as softly as possible with the knee. For an extra challenge, you can keep the heel of the non-standing leg in contact with your glutes. 14. Increased ROM Shrimp Squat Stand on an elevated surface - a step, bench, blocks - and perform the shrimp through an extended range of motion. As a general rule of thumb, increasing ROM makes a movement harder. It's also a great way to improve mobility. 15. Weighted Shrimp Add weight to your shrimp squat via a weighted vest or backpack. Dumbbells / kettlebells may also work, but be careful with your balance. 🦵 5 Pistol Squat ProgressionsThe pistol requires a high degree of ankle dorsiflexion and hip flexion. It's a great unilateral squat alternative that you can do pretty much anywhere. Some people who find the shrimp squat a bit dodgy on the knees get on much better with the pistol. 16. Pistol Negative The setup for the pistol squat is similar to the shrimp squat, but as opposed to having the non-standing leg trailing behind, it comes straight out in front of the body. Initiate the movement by hinging at the hips and sitting backwards, keeping the quads on the non-standing leg active to help it remain straight out in front of you. Lower with as much control as possible to the floor, then you can either go straight into an air squat to return to standing, or roll onto your back and pop back up into the air squat. 17. Bottom of pistol hold Many people find that getting out of the bottom position of the pistol is the most challenging part. Spending some time down there, alternating sides, can often help build the strength and stability required to overcome pistol plateaus. 18. Assisted Pistol Squat Grab onto a railing, rings or band and use as little support as possible to get through the full pistol squat. You'll likely need the most support as you rise out of the bottom position, and less in the eccentric phase. 19. Full Pistol Squat Gradually remove the assistance to progress to the full pistol squat, pausing in the bottom position to increase the difficulty. 20. Weighted Pistol Squat A backpack or a weighted vest can be a great way to add load to the pistol squat to increase the difficulty. 🤺 5 Lunge ProgressionsLunges are a great way to open up the hip flexors which often become shortened from prolonged sitting, which can have a knock on effect on posture. The cossack squat is also included in this section, an excellent frontal plane movement (and useful for developing the side splits). 21. Back Lunge From a neutral position with an upright torso, you're going to step back with one leg and lower the hips back and down. Keep the core active and the glute on the rear leg engaged (to support the lower back). Gently lower the back knee to the floor or hover it an inch above, before driving back up to the starting position. You can perform a set on each side, or alternate sides for each repetition. 22. Front Lunge For many, the forward lunge presents more of a challenge than stepping backwards as it feels less stable. You're essentially going to perform the same movement pattern, except you'll step forward into the lunge as opposed to stepping back. It's a great way to practice deceleration and rebounding - useful in various sporting scenarios. 23. Cossack Squat The cossack squat is a frontal plane exercise, meaning we're moving from side to side. It's great for strengthening and lengthening the adductors and building the active flexibility needed for the side splits. Keeping the arch lifted, you're going to shift your weight towards one side, straightening the opposite leg and coming up onto that heel. You may struggle to get down to the full bottom position at first - just work at whatever height is comfortable. 24. Clock lunges Clock lunges are a great way to introduce some variation in the planes of movement. You're going to perform 5 lunge variations per side. If we take the right leg first, you'd lunge to the north, north east, east, south east, and south - trying to maintain a stable, upright position throughout. 25. Weighted lunges All variations of these lunge patterns can be progressed by adding weight - either with the weights by your side, up in a front rack or goblet position, or in a backpack. 🤸🏻 5 Split Squat ProgressionsThe split squat is similar in many ways to the lunge. I find the latter is more useful for building speed and power, whereas the split squat is a great strength builder (and excellent for developing the front splits). Each split squat has a different purpose. 26. Front Elevated Raising the front foot onto a step or box allows you to work more into hip flexion on the front leg (how far you can bring the leg towards the chest) - opening up that front hamstring. Think of the split squat as a static lunge. Instead of returning to neutral, you stay in the split stance. Keep the core and rear glute engaged throughout, and try to keep the rear leg as straight as possible. Lower the hips down and forward. 27. Rear Raised Split Squat Raising the rear foot onto a step or bench allows you to work more into the hip flexors on the rear leg, helping to improve hip extension (the ability to extend the leg behind the pelvis). The vertical shin angle may make it more posterior dominant. 28. Floor Split Squat For the full split squat, we remove the step or bench entirely, performing the movement on the floor. The increased shin angle makes this variation anterior/quad dominant. 29. Full Raised Split Squat Elevating both the front and rear foot increases the range of motion for the split squat considerably, resulting in greater activation of the posterior chain. 30. Weighted Split Squat As with the lunges, you can increase the intensity of each split squat variation by adding weights. ⬆️ 3 Step Up Progressions31. Step up The step-up is essentially a deep, one-legged squat variation. Place your front foot on a bench or step, feet hips width apart, and press down through that foot to come up to stand on the bench. Ensure the knee doesn't collapse inwards as you step up. Lower back down to the floor with control. You can alternate sides or perform one set on each side. You can progress this by using a higher step or bench. 32. Light Foot Step up Coming onto the toes or even the top of the back foot means more weight into the front foot, making the step up considerably harder. 33. Weighted Step up Holding dumbbells, wearing a backpack or weighted vest can all add load to the step up. 34. Deep Step up Increasing the height of the bench or step increases range of motion, typical making the step-up more challenging. 📷 4 Plyo Squat ProgressionsPower training isn't all cleans and jerks. You can build plenty with your bodyweight or some moderate weight kettlebells. Ideally you would build some base strength with the other squat progressions before experimenting with plyo drills. 35. Jump Squat / Box Squat The jump squat is an excellent exercise for developing lower body power. Begin as you would with an air squat, but bring the arms behind your body. From the bottom position, explode upwards, throwing the arms overhead. Ideally perform these onto a box, then step down to reduce the landing force. 36. Depth Jump Start on a slightly elevated surface - a small step or box. Drop down to the floor, briefly landing in a stable stance, and rebound up into a jump squat. Ideally land that squat on another box, as opposed to back on the floor. We're using the stretch-shortening cycle to maximize power output. 37. Broad Jump The broad jump is similar to the jump squat, but instead of aiming for height, you're going for distance. It's a great exercise to include in your toolkit for sprint-specific speed/power. 38. Jump Lunge The jump lunge is great for building power in that athletic split-squat stance. Like the jump squat, you're going to explode from the bottom position, reaching the arms up overhead. You can alternate sides or perform one set per side. 📷 3 Calf & Foot ExercisesIsolating the calves isn't something I do a whole lot in my own training, as they get plenty of stimulation from single leg work and barefoot running. But for some, improving calf strength or size may be something that supports their performance or aesthetic goals, so I thought I'd include a couple of variations. 39. Calf Raise From a neutral stance, raise up onto the balls of your feet, pausing at the top position before lowering with control. The tendency may be for the ankles to collapse in or out - try to remain stable. 40. Calf Raise Stand with the balls of your feet on the edge of a step, increasing the range of motion for the calf raise. This has the added bonus of helping you to improve ankle mobility through dorsiflexion. 41. Jump Rope Jump rope is a great way to strengthen the feet, practice safe landing mechanics, and build general springyness (super technical term). Try to keep the chest lifted, shoulder blades back and down, and glutes on (pelvis tucked under). Be mindful of your feet as you land, trying not to collapse in/out.p Rope 🐉 3 Miscellaneous Squat ProgressionsThe following are not what I would include as primary progressions for increasing strength or building muscle, but they can be fun to play around with. Note - both the dragon squat and sissy squat require you to move into what could be considered 'more extreme' ranges of motion, so please proceed with caution. Full disclaimer - the full versions of both are not currently in my practice, so I suggest looking elsewhere for more in-depth tutorials. 42. Shrimp to Alternate Side A useful early dragon squat progression is to work on the shin or knee shrimp squat, but instead of placing the leg down in line with the hip, you touch down on the other side of the standing leg. You can start to use the arms and upper body as a counterbalance. 43. Elevated Dragon Standing on an elevated surface and letting the non-standing leg drop down towards the floor will allow you to get a little deeper into the dragon squat position. You can progress this by lowering the surface until you're down to the floor. I'm not quite there yet, but I'm sure there are plenty of tutorials here in the sub. 44. Mini Sissy Squat If you have a history of knee injuries, be mindful with this one. From a deep squat, come up onto the balls of the feet and allow the knees to slowly come forward and down to the ground. If you want to take this further, you can progress to standing, lowering down to an elevated surface. Then gradually lower that elevation until you get to the floor (or so I'm told). - Hope this was helpful! I'll add some extra notes on programming in the comments below, as this post is getting a bit long. Any questions, fire away! [link] [comments] |
| Finally doing standard push-ups. Posted: 10 Sep 2020 12:48 PM PDT As a 36-year-old, 5'2" female weighing 160lbs, I started the RR 2 months ago now. Prior to that I was barely able to get a couple sets of 10 knee-pushups done without collapsing, out of breath, on the floor if I tried to go beyond that. Following the RR these months led to me finally being able to complete 3 sets of 10 standard push-ups during my last two workouts, with still a struggle at the end, but at least I can do them. And that's so satisfying. No doubt my core and upper body are stronger now, and that is what has allowed me to reach this milestone. Next is to get to completely un-assisted pull-ups, a loftier goal, but I'm dead-set on it now. If there are any other women here with a similar story/goal as mine or who have met that goal doing the RR, I'd love to hear your journey or tips. I read y'all's tips and updates almost everyday and it's been very motivating. So thanks for that. [link] [comments] |
| I did 20 strict pull-ups for the first time today! Posted: 11 Sep 2020 09:17 AM PDT It felt like such an accomplishment since I've been training pull-ups every day since a few weeks before quarantine started, and finally, I've achieved this milestone. My old PR was 18, and not just getting 19, but 20 felt so great. 57 days ago, I got to 15 pull-ups for the first time; 40 days ago, I got to 18 pull-ups; and today I finally achieved this goal. I feel like my progress started sky rocketing ever since I invested in a weighted pull-up belt, allowing me to do weighted pull-up. It felt like I was at 18 for a while and every time I tried to break it, I'd either tie it or fall one or two reps short of it, and I think weighted pull-ups helped break that plateau. I've learned several tricks that make doing high-rep sets a lot easier, and the most useful ones were: push, don't pull, while going down to avoid the drain the negative phase of the pull-up has on your muscles; explode during the positive phase of the pull-up, but not so much so that your chin goes higher than it has to and energy is wasted; and use wide grip-many people aren't use to wide-grip and it may feel harder at first, but the disadvantages of this grip for a new PR are outweighed by the fact that with your arms fully extended, you won't extend as low, lowering the range of motion while still having strict form and a full extension. Remember, those tips help with achieving max performance when testing for new PR by making each rep easier; however, when training, that's not exactly what you want. Skipping the negative phase will increase your reps by a significant margin, but a lot of strength acquired from exercises is acquired from the negative phase, so in most scenarios, minimizing the length of and drain from the negative phase is not a good idea when training in general. The tips I have for more effective training is use weighted pull-ups. Weighted pull-ups made normal pull-ups feel a lot easier. It's like curling a 50lb dumbbell and then going to a 30lb dumbbell. One training technique I used that I believe greatly helped me was a method that involved workout out my pull-up strength until my muscles have minimum strength left. I did this my starting with a heavy weighted pull-up, going to failure, lowering the weight, repeat until I was doing body weight pull-ups. After I was struggling to perform body weight pull-ups, which was surprisingly fast with the intensity of this training, I went to the lat pull-down and went continued the process but with less than my body weight. I think that, more than anything, persistence was what got me to 20 pull-ups. The training sessions I've done wouldn't have done much if I wasn't persistent with them and didn't stick to them consistently. Thanks for reading and I hope you had some amusement reading my thoughts on this topic put into a long,boring Reddit post. [link] [comments] |
| Posted: 11 Sep 2020 06:58 AM PDT Hey, I've seen this move a few times, and I wanted to learn it but couldn't find any tutorials or tips about it, could someone give me some tips? The move i'm talking about is in this video https://www.youtube.com/watch?v=Sn9_OBMqXGk at 0:45 [link] [comments] |
| Posted: 11 Sep 2020 06:57 AM PDT Hello! What kind of programming would be the healthiest for elbows? My thinking with UL is that first going through a bunch of pulling exercises would really warm the elbows up thoroughly for the pushing movements afterwards? As the classic old gym saying says "biceps before triceps" I was also thinking, if working out 6 days a week, that would give me in a PPL program 4 days where I bend my elbows but in a UL program I would reduce that to 3 days of elbow bending. So, maybe even with a similar volume the fact that my elbows get more days off will be beneficial? I understand that the overall volume is the culprit in the end but what do you think of my reasoning about the possible benefits of doing UL compared to PPL when working out 6 days a week? [link] [comments] |
| Posted: 11 Sep 2020 11:43 AM PDT Hello, i've been doing the rr for like 3 years. Currently im doing weight chinups, just started with rto dips and pushups, and i finish my workouts with 3x3 skin the cat. The thing is that im afraid of a possible bicep injury. the back lever part of the skin the cat put a lot of stress when returning to the inverted hands and the new adition rtio dips and push ups feels hard on the bicep too. I also do 2x30sec german hand at the end with 3x8-12 bicep curl for prehab. [link] [comments] |
| What do you think about this, is this a good enough rest time between sets? Posted: 11 Sep 2020 11:36 AM PDT Today I did 120 pull-ups 20 sets of 6 reps, 60 chin-ups 10 sets of 6 reps, 80 dips 10 sets of 8 reps and the rest time in between all of the sets was one and a half minutes. Is that good enough? My goal is to be able to do more reps and get stronger to be able to do a muscle-up. What do you think about this? Also don't worry, I don't skip leg day and I do running pretty often. [link] [comments] |
| Bastardized Inverted Row / Tuck Front Lever Posted: 11 Sep 2020 10:36 AM PDT I just got some rings, and a standard Inverted Row is light for me. So I tucked my knees in, so that I'm not touching the floor. The row starts horizontal and moves to partially vertical (like a regular pullup, except my hands turn into a chin up). Can you advise if this is ok? Should I stick to separate horizontal and vertical movements? EDIT: Edit to say I can finish the movement fully horizontal, but this seems like an efficient row/pullup combo. [link] [comments] |
| Posted: 10 Sep 2020 08:51 PM PDT One of my goals for 2021 is to hold a victorian on parallel bars for 10+ seconds with chest-hips-legs leveled. This move looks simple but it is extremely difficult and I can't seem to find quality progression videos or posts on it other than you should have "this and this" before even attempting this. I can hold the advanced tuck for it for 10+ seconds no issue but as soon as the legs extend it's over. Where I'm at right now with skills that I believe carry over: Full perfect form FL: 20 secs. FL pullups: 4 reps of HROM (main focus rn) Adv tuck FL touch hold: 4 secs. Dpress: 14 secs. Assisted wide victorian floor presses: 6 reps for sets Adv tuck bar victorian: 10+ secs. Lightest band assisted (15-35lb) bar victorian: 7 seconds. Any input on what moves or exercises I should enhance attention towards for immediate carry-over is appreciated. Or even if anyone has suggestions for entirely new exercises they believe will help let me know and I will try them for a few weeks and get back to you. [link] [comments] |
| Posted: 10 Sep 2020 04:12 PM PDT Progress has been consistent, but I have palmar hyperhidrosis, aka sweaty hands. It makes hanging on a bar or rings that much harder. Yesterday I didn't have sweaty hands and I was able to go from from 3x6 scapular pulls to an easy 3x7. I regret not doing 3x8 because I know I had more left. Anyway, what's something I can do to stop sweaty hands? [link] [comments] |
| Posted: 10 Sep 2020 04:27 PM PDT Hello. I'm doing the RR, plus a few more exercises since april. I do 10x4 pull ups, 12x4 bar dips without any problem and i want to start trying to get some muscle up training but is impossible for me to do a negative. I can start the negative of dips without any problem but when i have to switch from the dip to the pull up negative part i just go down really fast and i fell immediately out of the bar. Should i keep trying to do some negatives or maybe switch to another exercise? [link] [comments] |
| Is it bad to land on the balls of your feet after jumping exercises? Posted: 10 Sep 2020 04:25 PM PDT By doing this the calves get more work than they otherwise would, but is this bad for the long term health of your knee or anything? Edit: I'm concerned because the landing motion is similar to a squatting motion. And squatting on the balls of your feet is known to be bad for your knees. [link] [comments] |
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