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    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-19

    November 19, 2020

    Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-19

    BWF Daily Discussion and Beginner/RR Questions Thread for 2020-11-19

    Posted: 18 Nov 2020 10:06 PM PST

    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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    Hardest bodyweight leg moves list with video links, second edition.

    Posted: 19 Nov 2020 05:49 AM PST

    Here I mean the moves requiring the highest leg strength to weight ratio, some of them also require flexibility, balance or very conditioned tendons but strength is the main factor. My previous list is very outdated, with this new post I can get new feedback and if you have seen moves that are harder than the ones below let me know, or which you found easier/harder if you tried some.

    Many of these moves are more an expression of strength than a good way to build it because they are unstable or complicated to set up (but some are very good, though it's better to do some weighted exercises too if you have the equipment, and resistance bands have some uses too). This is not a training guide (maybe I'll make a new one in the future), I'm only documenting the highest levels I've seen. Any movement can be safe or unsafe depending on the load, whoever tries these moves does so at their own risk with the assumption that they have gradually built up the capacity to handle those loads.

    The main ways to make unweighted leg exercises hard are quad or hamstring isolation moves (single leg, straight body for the longest lever or both) or friction resistance. If you want to make them suitable for strength or hypertrophy work, hold onto something for balance in case you need to eliminate instability and use the ones with a simple setup and good range of motion.

    Several of the links below are from these videos:

    I linked to the original videos where available. I've put some of my own moves too, but only where I did something unique or one of the best attempts, compared to the previous list I removed many of my videos because they were surpassed in level by others.

    QUAD DOMINANT MOVES

    Elevated advanced shrimp squat (both hands hold the free foot):

    Harder if the knee travels forward more because of a more upright body or more hip extension in the rear leg. The free leg can't travel forward as much if the elevation is in front of it instead of by the side, so it provides less counterweight.

    Shrimp quad blaster:

    Knee further from center mass than shrimp squats, and regaining tension to get the knee off the floor is tough.

    One leg quad lever:

    Also known as one leg extension lever, I just think quad lever is a simpler way of describing the top position.

    Elevated Matrix squat:

    Arching the body shortens the lever a bit, either way the part below horizontal is surprisingly hard.

    Natural one leg extension:

    Balance can be tricky compared to one leg sissy and Matrix squats but less strength is needed.

    One leg Matrix squat partials:

    It's harder if the support is at the top of the calf or lower, but more comfortable with the support at the knee pit. If the shin has a more open angle with the foot, the horizontal body position is easier because the knee is less flexed.

    One leg sissy squat attempts/partials:

    With enough toe and ankle flexibility full knee flexion can be reached without the knee touching the floor, in a "float hold" (image example).

    HAMSTRING DOMINANT MOVES

    Unsupported kneecaps Nordic curl:

    • My first try. With locked out knees it's like straight arm strength in the planche/iron cross, the bottom of the movement is harder than with the thighs supported but more dangerous for the hamstring tendons, not recommended for training.

    Decline Nordic curl:

    Inverted one leg squat:

    In all the inverted hang movements the range above 90° knee is drastically harder, the hamstrings are weaker in that part of the resistance curve.

    Inverted Nordic curl:

    Note: the shin is forced to stay vertical, which makes the lever longer than in a free hanging equivalent, which I'd call inverted sissy squat instead, example of partial range, full range with inversion boots is risky because the rotating shin could make the hook slip off the bar, better use straps to try that one.

    One leg Nordic curl:

    With the free leg's knee not lifted, the balance is the same as with two legs and the same body line could be achieved by someone strong enough. Matteo Spinazzola does them with that knee lifted making them much harder to balance and forcing some side bend to keep the center mass in the vertical plane of the anchored foot.

    OTHER MOVES

    • Matteo Spinazzola elevated natural one leg press. The friction of the wall is the main factor in the difficulty, and there's some more hip range of motion than without elevation (and even non-elevated he said it felt like a pistol squat with 75% of his own weight as added load).
    • Luca Pardini anti gravity lean, made famous by Michael Jackson using special shoes that could attach to the floor, this video shows a homemade version. Challenging for the calves and hamstring tendons if significant lean is used, not sure how difficult because I haven't tried but it's a cool move so I'll leave it here for now.
    • Cai Yong side splits slide to standing. I don't know the difficulty level since I haven't found other examples of this move, it uses adductors strength to overcome the friction of the floor.
    • One of the Ross Sisters super deep back bend. Crazy flexibility in spine extension and hip internal rotation.

    MISSING MOVES

    Some moves I haven't seen done:

    • One leg quad lever raise. A good setup might be monkey bars like in this image.
    • Inverted sissy squat to full knee flexion. A good way to stay anchored to the bar are straps, this guy shows how he attached himself and was able to do full rotations around the bar safely (only if the straps are robust and the feet properly secured).
    • Inverted one leg squat to full knee flexion.
    • Inverted Nordic curl to full knee flexion.
    • Full rom one leg sissy squat (Matteo Spinazzola did it but with bent hips).
    • Elevated one leg Matrix squat.
    • Inverted one leg sissy squat and Nordic curl.

    Images of unreached moves I drew for fun:

    COMPILATIONS

    People who have achieved some strong leg moves.

    • Joshua Butkevicius. First to do a full negative of the one leg sissy squat, and he's got some explosive jumps.
    • Matteo Spinazzola showing weighted and unweighted moves, probably the strongest at leg calisthenics.
    • Damiano Peroni, first to do a one leg Matrix squat to parallel with arms overhead.
    • Federico Ponzin, strong at various moves.
    • Jonathan Cheng, some of the hardest leg extension variations.
    • Jon Yuen. Mostly end range strength/active flexibility in one leg squats, something different from most of this list.

    EXTRA

    My opinion on the difficulty of some moves assuming full range of motion (from easier to harder), for one leg I think the order is similar: natural leg press (minimizing friction) -> natural leg extension -> sissy squat (elevated or from float hold) -> quad lever raise -> Nordic curl (flat ground) -> Matrix squat (elevated) -> inverted sissy squat -> inverted Nordic curl. If you've tried some of these I'm curious how you'd order them, it will change based on whether you have better genetics for quads or hamstrings, but maybe we can find an average.

    I think some of these exercises are very good (natural one leg press, one leg sissy squat with balance support, natural one leg extension with balance support, one leg Nordic curl without lifting the free knee) because they are simple to set up and allow a lot of muscle load without balance being a problem, though knee connective tissue strength could limit the amount of volume you can do without getting injured.

    Hardest moves for each leg muscle group:

    In the straight body one leg isolation moves, for the longest lever the arms would be extended overhead and the free leg fully piked (straight and against the chest).

    • Glutes: shoulders and feet elevated one leg hip thrusts are the hardest isolation I know of, but only intermediate difficulty. Maybe there's a way to isolate them with friction, and the natural one leg press definitely puts more load on them but it might be quad dominant.
    • Quads: elevated one leg Matrix squats (image of how it might look), or one leg sissy squats with the back against a high friction wall.
    • Hamstrings: inverted one leg Nordic curls, or inverted one leg sissy squats with the back against a high friction wall.
    • Adductors: sliding from splits to standing on a high friction floor.
    • Calves: they have two heads, Gastrocnemius (most active with straight legs) and soleus (most active with knees bent around 90° apparently). The practical option are one leg calf raises on a step for a full stretch and a pause to eliminate the powerful bounce of the Achilles tendon, and in theory if you have something like Michael Jackson's boots to keep your feet anchored, you can use the calves to lever the entire body, but it would not be simple to set up and hamstring strength would be important to keep the body straight.
    • Shin (tibialis): wall tibialis raises, single leg and the foot far enough from the wall to get a full ankle stretch at the bottom are the practical option, and in theory you could do the upside down version of the Michael Jackson lean move, but considering how small the tibialis is I doubt it can get strong enough for that.
    submitted by /u/RockRaiders
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    What’s the WORST fitness advice you’ve ever heard?

    Posted: 19 Nov 2020 09:56 AM PST

    I'll go first. When I was 19 I went to the doctor because of some knee pain I was feeling from my runs. The doctors advice was to stop running all together. No mention of exercises/treatment to help return back to running, just stop doing it.

    submitted by /u/JuhaJuppi
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    My 10 day transformation.

    Posted: 19 Nov 2020 10:16 AM PST

    This was a video of me on July 15th, 2019.

    This was me 10 days later on July 25th, 2019.

    Brain cancer can be really sneaky. I never even knew it was there until after I woke up in the hospital and it was removed.

    I got my redemption though.

    submitted by /u/TheDysonSystem
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    Are there any decent free handstand programs out there?

    Posted: 19 Nov 2020 02:50 AM PST

    I have seen quite a few paid for programs on the interwebs but times are hard, so looking for some freebie easy to follow progressions for a newbie.

    Thanks hive mind!

    submitted by /u/lonely_neutrino
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    What does your workout look like?

    Posted: 19 Nov 2020 03:10 AM PST

    Hello, first post here. I've been doing bw excercises for an year and a half now. At first rather rarely, now due to the pandemic I'm working from home so I have more time to focus on training.

    Started out by reading a few books and really fell in love with Convict Conditioning as the philosophy behind it overlaps with mine so I've been focusing on those 6(at first 3) compound movements. I like it and it pushes me to the limit without doing reps for hours. Perfectly suited for someone like me.

    Ever since I've joined this subreddit I've been seeing people posting workouts with a ton of reps and sets. Meanwhile I do like 4 sets of the hardest variation I can and I call it a day. Obviously I don't train for looks but rather strength and health.

    A lot of videos and posts online say you have to do a ton of different excersices which feels weird to me. Right now I've progressed up to assisted 1 arm pushups/pullups, pistol squats, leg raises(on 2 chairs as my doorframe bar is too low), pike pushups with legs on a table and most recently bridges.

    I'm not looking for workouts but rather discussion on different workouts. Basically I'd like to learn what other people around the world do and how they progress.

    Cheers! :)

    submitted by /u/gikkig922
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    Bodyweight version of deadlifts?

    Posted: 19 Nov 2020 01:16 AM PST

    Hello,

    Pardon me if this has been asked before, but are there any bodyweight alternatives of deadlifting? Also any known back exercise recommendations would be appreciated, mostly lower back but upper and lats are fine too.

    submitted by /u/Da_WranglerJeans
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    Sporadic Tightness in the lower back; returned back to very light weight lifting.

    Posted: 19 Nov 2020 11:54 AM PST

    I started to exercise after being inactive for long time. However I noticed this sporadic tightness in my lower back. I stretch thoroughly before and after exercises but I still have sporadic tightness. I use a ice back. I don't know if it is because I gained weight or my previous inactive lifestyle but I am trying to lose weight.

    ​

    Has anyone experienced the same thing when starting weightlifting and exercising? How do you overcome?

    submitted by /u/CapricornEve
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    What's this I hear about not needing grip strength to do pull-ups?

    Posted: 19 Nov 2020 05:33 AM PST

    I recently discovered that my forearms are a big weak point as far as things like achieving full range of motion on my pull up. It's because of them that I struggle to get my chest to touch the bar. My forearms tire well before my back does.

    So strengthen my grip, right? You might think, but the advice I searched on Bodyweightfittit said "Use your hands as hooks, you're supposed to be pulling with your back, not your forearms. Your back should be tiring before your forearms at all times because pull ups don't need to recruit forearms that much."

    Now I'm confused. I'm getting mixed signals. What is the truth? Because using my hands as "hooks" has only made it even more impossible to do a full range of motion pull up.

    submitted by /u/Backanalia
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    Good progression to follow for learning the planche?

    Posted: 19 Nov 2020 12:07 AM PST

    All I know is that Psuedo planche push ups are good. But I don't know how to progress and when I should be progressing.

    submitted by /u/mruisbestgirl
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    Lats obstructing ring dips?

    Posted: 18 Nov 2020 11:34 PM PST

    Howdy

    I recently noticed that whenever I do ring dips, while dipping down , my right arm gets obstructed by my lat and it gets very tight and so hard to push back. I try to keep the elbows as close to the body as possible and I only notice this with my right side, the left side is perfectly fine. Has anyone had this issue?

    submitted by /u/Difficult_Hour_4799
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    Help on wrists

    Posted: 18 Nov 2020 04:26 PM PST

    Btw Im a 13 year old boy. So after school close down and online school started I decided to lose some pounds. I think i lost a good amount of fat, and gained a ton of muscle. But two thing that don't grow are my wrists and my ankle area. No matter how much stronger I get both my ankles and my calf to ankle look really skinny. Is it because I'm to young or am I missing out on a exercise? (I do wrist curls, push-ups, tuck planche, and a ton of other exercises)

    submitted by /u/DarkVortex__25
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