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    Bodyweight Fitness: Form Check Friday for 2020-11-27

    November 27, 2020

    Bodyweight Fitness: Form Check Friday for 2020-11-27

    Form Check Friday for 2020-11-27

    Posted: 26 Nov 2020 10:06 PM PST

    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 2020-11-27

    Posted: 26 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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    I can finally do a push-up.

    Posted: 26 Nov 2020 05:43 PM PST

    After months of arduous training, I can finally lift my 200lb body off the ground for the first time in my life. I know it's not much, but it feels so good to know I'm getting stronger. I just wanted to share this somewhere where I won't get laughed at for something so menial.

    EDIT: I am completely overwhelmed by the gratitude here. I just want everyone to know I appreciate everyone's good vibes! And to those who are still struggling, I know it's tough. KEEP GOING! We all will get the results we want!

    submitted by /u/TimmyTheOddBall
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    I'm finally able to do 14 consecutive full ROM and slow eccentric push-ups!

    Posted: 27 Nov 2020 09:10 AM PST

    I was a very fat kid, my heaviest weight was 118 kg, by June of this year I managed to get at 71 kg with a few EDs. I lost a ton of fat and muscle to the point that I wasn't even able to do a knee pushup.

    I started training on and off because of school and work, now I'm in a 2 months streak, rocking 72 kg with lower bf than when I was 71 kg, and finally doing proper push-ups!

    Granted I still can't do 1 pull-up, just 4 assisted pullups (I try to just have one feet on the chair so I can pull more weight) but slow and steady I'll get there soon!

    submitted by /u/BrandonCasVe
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    Cheap free standing home gym setup

    Posted: 27 Nov 2020 07:03 AM PST

    Hi Everyone,

    Been following the RR at home since march when all the climbing gyms closed. I live in a rented house and the doors arent very suitable for a pull up bar, so I needed to make something freestanding. I've been working out on this for about 4 months now and it works pretty well so thought i'd share.

    https://imgur.com/a/JKd2Z6S

    It cost me around £40 for the scaffolding second hand from a scaffolders yard, then other expenses were a bodyweight vest, fingerboard, resistance bands, and car roof straps plus some bits of plastic tube I had lying around. All in all it probably would have cost me £100, though a lot of the stuff I already had.

    • The straps with pipes on are used as a homemade TRX.
    • The spare pull up bar I have from a previous house lowers me down for rows, I could have had another parallel bar beneath the dip bars, but i don't have much space in that direction. I also use it for banded pallof press.
    • The dip bars spread out the closer to the pull ups you get, to allow both more space to pull up as well as multiple dip widths.
    • The bar at the bottom of the short legs is to hook my feet under when I do harop curls.
    • The straps are attached to the frame when i'm handboarding to keep them out of the way, but also hold the hangboard in place. They also stiffen the frame a bit more, though it's not really needed.

    I've seen other people make frames, but they tend to take up more floor space and have a lot more parts to them which costs more. I've simplified this frame a couple of times to take out all the unneccessary bulk.

    I've found any scaffolding companies with a good website cost about twice as much. I found a grotty old scaffold yard where everyone was called 'Dan' and they had loads of second hand stock, their website was pretty retro. Don't tell them you're building a home gym as it'll cost more, just say you're a rigger, I looked at another much larger company and the same order would have been about 2-3x as much.

    This is just 8x 90˚ clamps, 2x 8ft poles, 4x 4ft poles, 2x 3ft poles.

    Sorry about the messy room.

    submitted by /u/carbonllama
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    The Benefits of Straight Arm Strength

    Posted: 27 Nov 2020 11:20 AM PST

    Hello friends,

    ​

    I got a comment on my last planche post on what the benefits of straight arm strength are. I thought it was a great question and figured I'd make a post on it based on my response to that comment (thanks le_philosopher).

    Disclaimer: So, not an expert or anything. Just a random guy on the internet. The stuff I've written bellow is based off of thing's I've read and my own personal experience.

    ​

    So here's, from my understanding and experience, what I've read and found to be the benefits of straight arm strength training. If you have your own experiences, insights, or disagreements please share! Also, if you've noticed or not noticed how straight arm training has or hasn't translated to other activities and disciplines that'd be great to share as well.

    • Side Note 1: Since I'm not an expert, I kind of gloss over the exact biomechanical functions/changes that occur during straight arm training so if someone with more knowledge and experience wants to chime in that'd be awesome.
    • Side Note 2: The anecdotal examples I provide below are just that anecdotal. There may or may not actually be an exact causation (or not as strong of a causation as I think) as I describe below. Other factors may, and likely have, also played a role in the benefits I personally experienced but I didn't want to write a small autobiography.
    • Side Note 3: Some of the benefits I mention bellow may not exclusively be with straight arm strength training. Other training styles and disciplines may also have similar/better results. If you know of any, you're more than welcome to mention them!

    Anyways, straight arm strength (SAS) training does a couple of things:

    • It greatly improves stability/stabilizer muscles: Because your arms are locked during straight arm holds many other muscles (shoulders, back, core etc.) have to work overtime to make sure you don't get thrown off balance and can hold whatever position you're working on. Proper technique in many SAS movements help those stabilizing aspects. Consistently working straight arm improves those stabilizers which can translate well to other movements like stabilizing in a bench press.
      • Personal Experience: Prior to calisthenics my shoulders would roll out of their joints when doing shoulder movements (bench, shoulder press). It was really scary and I've come pretty close to messing them up. Straight arm work has tackled that instability and I haven't encountered that issue since.

    ​

    • New and Unique Form of Stimulation: Since SAS isn't often trained, the adaptions caused by this new movement can really help make further muscle gains.
      • Personal Experience: My back, shoulders, triceps, chest, and biceps have gotten much stronger and noticeably bigger since I began SAS.

    ​

    • Tackles Foundational Weaknesses: SAS directly targets and improves the joints around the arm, particularly at the elbow. If these areas don't get strengthened while the muscles around it become stronger, there's potential for injury. Think like bodybuilders damaging their huge biceps doing heavy curls. Their muscles were probably big and strong enough to lift the weight but not so much their joints. On the other side, by improving the joints using SAS you are also improving your general strength and reducing risks of joint related injury because you are improving a foundational facet of your body i.e. your joints which seldom get directly trained. Also, at the locked arm position, your bicep is at it's weakest point. Because of this, you are essentially strengthening the weakest link in the chain for your bicep as well as gaining the stabilizing/stimulating benefits mentions above for other muscle groups.
      • Side Note 1: Of course if you half hazardly go into very advanced SAS movement you could just as easily damage/injury the joints you were seeking to strengthen. This is generally true of any training style/discipline where you try to bite off more than you can chew. SAS is not inherently dangerous but can be if you're being dumb.
      • Side Note 2: There are other ways of improving joint strength like lifting really heavy. Not a power lifter or anything so I can't compare the two much but I've read/seen posts where powerlifters have praised gymnastic style training for improving their form/strength.
      • Personal Experience: One example I can give is my biceps are so much stronger at their weakest point. I can much more easily curl heavier weights with full ROM without worrying about pain/giving out at the bottom of the movement. OAP and OAC at the bottom (hardest) portion of the movement have become much more trivial as my SAS has gotten better.

    ​

    • Overall Strength: Kinda touched upon this earlier but worth reiterating, stronger joints can lead to more strength overall. If the structures holding your body together (joints in arm) are stronger, you can more safely and more frequently do more challenging exercises/weight which will in turn bring about more strength and hypertrophy with fewer repercussions (like tearing a bicep). The stability benefits mentioned earlier will also let you perform harder or heavier exercises safer which can allow you to further improve form and strength. This can also help you get bigger if that's something you're after.

    ​

    • Opens the Door for More Advanced Moves: Besides helping in general training related movement like bicep curl, shoulder press, etc. and improving handling harder loads, good SAS training can open many doors related to BW fitness. If you're exclusively training BW and seeking to get stronger and bigger, you're likely going to have to cross a bridge where you're too strong for basic movements and need something else to help improve. Many advanced BW moves require good SAS to safely perform the moves which will then help with further gains. Now you can also go into lifting or weighted calisthenics or just focus on more bent arm/dynamic moves but again the stability and joint benefits from SAS will only help you (if done safely/responsibly). SAS can also make your joints very strong which can potentially unlock high feats of strength for you if that's something your interested in i.e. very heavy lifts, planche, cross, maltese etc.
      • Personal Experience: Just personal experience here but I've gotten a lot of respect and admiration from my peers (including those that know nothing about BW training) when I show off my SAS movements. Learning new skills helps me stay interested and motivated to workout and the respect/praise from my friends and random people at the gym doesn't hurt either.

    Summary: You do not HAVE to work on straight arm strength. But their benefits come from targeting and improving other fundamental but overlooked aspects of the body which can have the benefits mentions above. Depending on your goals and training style, it's your decision on whether you think it's worth it and how deep you want to get into SAS. You can get good straight arm strength without having to work on those very advance movements (planche, cross, maltese etc.). Their progressions/perquisites and other easier SAS movements can still provide these benefits. You do not have to full planche or anything like that to reap its rewards but you will need to train SAS to achieve high level SAS movements.

    SAS training is just another tool you now have in your fitness toolbox. Knowing of it's effects can empower you to more effectively choose the best routines that coincide with your goals. If you decide to do SAS, SAS safely and responsibly!

    ​

    If you've got some great threads, articles, videos etc. also talking about SAS, please comment them and I'll add them to this list :D

    Here's some threads/videos that talk about SAS:

    All the best,

    Efran

    ​

    p.s. There was an article/interview by Coach Sommers that talks about SAS benefits but I couldn't find it. If anyone comes across it, please let me know!

    submitted by /u/Efran25
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    Caloric deficit and workout but still belly fat.

    Posted: 27 Nov 2020 09:49 AM PST

    Hi everyone! I've lost over 10kgs over the course of 5 months with regular workouts, primarily calisthenics. (Heels to the heavens, 70 pushups, as much crunches and as much sit ups as I can, and occasional pull ups, for leg day, I run sometimes, when the weather is nice.)

    I'm a relatively short person, way before the pandemic began, I weighed over 70kgs, and started my routine at June. Eating about 1500 calories a day as per Myfitnesspal. Now I'm nearing 59kg.

    I see my chest become muscular, which was previously occupied by fat. And my upper abdomen has some abs showing now, I can feel a ridge in my mid and lower abdomen but I think they're too covered by belly fat.

    My question is, what can I do? To help this fat go away? Or does it just go the longer I keep up this lifestyle?

    Any advice or tips would be nice. Thanks in advanced.

    submitted by /u/Goldillux
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    New pullup bar needed?

    Posted: 27 Nov 2020 09:45 AM PST

    I've been doing pullups on this pullup bar, which is quite old now:

    https://imgur.com/a/shA07B9

    As you can see, it's a little bit crooked by now, and I fear that I could train myself into a muscular imbalance if I keep this up. What do you think? Should I buy a new one or is this crooked pullup bar still good to go?

    submitted by /u/Nachbarschaft
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    Hi, does swimming or doing a sport hours after the normal training lowering the stimule or affecting my strenght and muscular progress?

    Posted: 27 Nov 2020 09:31 AM PST

    Hi im training at 10am and swimming at 6 and i dont want to slow my progress doing calisthenics!!!

    submitted by /u/OnlyBelieve000
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    Calimove thoughts

    Posted: 27 Nov 2020 12:31 PM PST

    Hey everyone, so I've been doing aome calisthenics but would like to improve my mobility, since I think I lack in this area.

    I have watched some content by Calisthenic Movement and they have a 70USD mobility program. Since there is a 30% discount because of Black friday I have really been strongly considering going for this option.

    What are your thoughts on this program and by the calimove people?

    submitted by /u/Stonkerer
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    Can I exercise everyday? Not workout everyday

    Posted: 27 Nov 2020 12:22 PM PST

    So I define exercise as like walking, stretching, bike riding, or maybe like half or less of what you would hit in a workout through bodyweight or weight training. A workout to me is pushing weight and going 70% of effort and beyond.

    That being said: I used to WORKOUT 4-7 days a week for about 2 years straight. The problem was I would run into some injuries, and most importantly my mental would suffer bc I was too tired to go through school after my rough workouts.

    However when I get up and move and maybe light jog or stretch, I almost always feel more motivated and energized. I typically will exercise 1-2 days a week and workout 2-3 times a week.

    Working out and then doing nothing the next couple days "resting" just makes me depressed. I know they say rest days are important but when I'm not working out I really feel better doing at least like bike ride or half ass workout.

    Thoughts on this? I'm just worried about my CNS being taxed but I don't feel it as much when I just go on walks and bike rides.

    submitted by /u/Theworksavage
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    Any tips on progressing (pushups and pullups)

    Posted: 27 Nov 2020 11:53 AM PST

    I am stuck on my progressions for these exercises. Everytime I do a workout, I can do 5x5 pullups and 5x10 pushups but I have been doing this for months and cannot go further. I also do some "grease the groove" exercising (I'm doing a couple of pushups and pullups throughout the day, almost every day). On other exercises, I am able to slowly progress (legs, core).

    Some context: M28, 170cm, 74kg, general good shape in cardio (I run 20-35 km per week and also bike on weekends).

    I wonder if you have any tips to break this chain and start increasing my reps or doing more difficult push/pull exercises, or if you can share your experience or what worked with you.

    Thanks you all and have a great weekend.

    submitted by /u/Zebiribau
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    One arm hang progression

    Posted: 27 Nov 2020 08:00 AM PST

    I can dead hang for 2 minutes, do a couple pull ups with +0.5x bodyweight very comfortably.

    But 0.1 seconds into a single arm hang, it feels my wrist and shoulder are about to get ripped away from my body.

    At this point it feels nothing like an endurance exercise, instead more like a strength test for bodily tissues.

    submitted by /u/Throwaway89079
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    Fitness help

    Posted: 27 Nov 2020 11:42 AM PST

    Ok Im a 20 year old male I'm 6'2 & 238 Lbs, Ive been hard stuck at this weight for about 4 months. When I graduated high school I was 17 and weighed 302. Over time i gradually just started loosing weight cause I never really noticed till ppl starting complimenting me. I've been taking steps such ass eating better, getting at least 10k steps a day, running 1.5 miles every other day in the morning. I've also added 20 squats, 20 pushups, 20 squats. I've also substituted sodas and other sugary things for drink for body armor drinks and water. For breakfast I usually eat 3 scrambled eggs and bacon.I also don't know if I should aim for gaining muscle or try to lose more weight. I've been patient with this progress so far but it's starting to get to me. Any tips and suggestions would be helpful.

    submitted by /u/demondv1
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    Motivational Music for Gym - What do you think about this mix?

    Posted: 27 Nov 2020 11:26 AM PST

    Wrist pressure during planche

    Posted: 27 Nov 2020 11:21 AM PST

    Hi all, first post on this subreddit seeking advice with planche progressions.

    Just recently I "achieved" the straddle planche, though only able to kick out my legs and hold the hollow body position for about a second and a half. However, every time I perform any leaning, especially with straddle planche and planche leans, I feel a sort of pressure in my wrists that takes a few seconds to subside. It is NOT wrist pain, rather it feels like a sort of tightness and it takes a few seconds for it to wear away. I am perfectly fine afterward. Should I be worried, and if so what can I do to prevent/reduce its effects?

    On a side note, any tips for extending advanced planche time and straddle planche time? Thanks!

    submitted by /u/Kynoyk
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    Adam Pfau’s ebook

    Posted: 27 Nov 2020 11:11 AM PST

    Please share Adam pfau's ebook.

    submitted by /u/TUSHll
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    PSA: Calisthenic Movement has a Black Friday 30% off Sale

    Posted: 27 Nov 2020 11:03 AM PST

    Check their most recent instagram post for the coupon code. This is for their excellent training programs. If you've seen CaliMove on youtube, you know the level of quality they put out. They don't run many sales, so this is the time to jump if you're on the fence.

    submitted by /u/passitleft
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    Anybody who can set out a full body workout routine for me?

    Posted: 27 Nov 2020 10:46 AM PST

    Im almost 15 (Male) and 50kg. Really thin and lean but I do have some muscles. Can do 10 pushups with perfect form.

    Do you guys know of any YouTube channels, apps, or subreddit that can help me gain muscle. I need a guy who will set out a full body workout for me with nutrient, calories, etc. Looking to get a V-taper body with good biceps and pecs. Think I have a mesomorph body am not sure however

    submitted by /u/Aludarc
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    Upside down pullup

    Posted: 27 Nov 2020 10:13 AM PST

    Are upside down pullups the exact opposite of dips? Like pushup is the opposite of rows.

    submitted by /u/galbatorad
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