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    Home Unlabelled Bodyweight Fitness: Form Check Friday for 2020-11-06

    Bodyweight Fitness: Form Check Friday for 2020-11-06

    November 06, 2020

    Bodyweight Fitness: Form Check Friday for 2020-11-06

    Form Check Friday for 2020-11-06

    Posted: 05 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 2020-11-06

    Posted: 05 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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    DAILY HABITS THAT YOU SHOULD FOLLOW TO IMPROVE YOUR POSTURE

    Posted: 06 Nov 2020 01:54 AM PST

    Our daily habits have a huge impact on how our posture will look. So by adopting good daily practices, you can easily improve your posture to a great extent. We have mentioned below the top 10 daily habits that you can follow to improve your posture.

    1. STRAIGHTEN UP

    Straightening up your body every time possible is the best thing you can do to improve your posture. Always imagine a string is attached to your head, and some force is pulling you upwards, making you straight and tall.

    Straight posture will help in generating the least strain on your body while performing physical activities like sitting, standing, walking, etc, and provide you a good posture. However, you should avoid slouching every time possible as it adds stress to the spine, resulting in the wear of bones, muscles, and joints during any physical activity.

    Also, it sometimes makes it harder for lungs and intestines to work, as our internal organs collapse during slouching. Further, it will eventually make it hard to digest food and inhale enough oxygen.

    2. NEVER SIT FOR LONG HOURS

    Sitting for long hours can be very hazardous that you may not have imagined. According to researches, sitting for long hours results in obesity, high blood pressure, high blood sugar level, excess body fat around the waist, and many other problems along with cardiovascular activities. So you should always consider breaks after every 30 min, and stretch your body to release all the stresses from the body.

    3. USE PHONES EFFICIENTLY

    Slouching your neck while using the phone strains the spine and neck muscles. Continuous practice of which can result in forwarding head posture. According to researches, for every 1 inch, forward head tilt, an additional 10 pounds load on the cervical spine is exerted.

    This can further lead to pain that stems from joints, discs, nerve roots, and other nearby structures.
    So, the best thing you can do while using a phone is to keep your head in the standard position. Either move your eyes or just lift the phone parallel to your eyes, such that the load on the spine decreases.

    4. MAKE STRETCHING YOUR COMPANION

    Stretching is very useful to improve your body posture. Regular stretching results in strengthening your muscles, which results in making your body align with a good posture. It also helps in increasing your flexibility, further increasing range of motion. So, it is always preferable to stretch your body continuously during the way after some intervals to reduce tension from your muscles.

    5. SAVE HEELS FOR RIGHT OCCASION

    Wearing heels can result in misaligning the balance of your body, as most of the weight concentrate towards the ball of the feet. This concentration of weight on the balls of feet results in

    • Making your lower back move forward, resulting in the misalignment of hips and spine.
    • Excessive pressure on the knees.
    • Bulging out of the chest in the forward direction.
    • Increasing pressure on the balls of the feet.

    Therefore, we'll suggest limiting the use of heels as it can be the main factor contributing to your bad posture.

    6. EXERCISE REGULARLY

    Regular exercise has numerous amount of advantages for your overall health. In case of maintaining a good posture, the main thing you require is body stability exercise provides you with that stability. It strengthens your core, which includes the abdominal and lower back, which are the main muscles stabilizing your whole body. So, if you want to get good posture, the first thing you should do is to work on your core. Good posture while performing any exercise is the first thing you should work on.

    7. DON'T SLOUCH NECK WHILE EATING

    Almost every person has a habit of bending their neck to reach the food, instead of making their hand reach the mouth. You may not realize this, but you are straining your neck while doing this movement, which sometimes results in difficulty in swallowing food. It also results in making your face asymmetrical. So, you should always try to keep your neck straight and make your hands do the work.

    8. DON'T RECLINE YOUR CAR SEATS

    Maintaining a good posture while driving a car will also help reduce lots of strain from your body. Some car seats do not accompany the natural curve of our body, and we make it even worse by reclining it. Bad driving posture can lead to discomfort in the neck, spine, hips, shoulders, feet, and arms, which eventually become vulnerable with time if not corrected. We have mentioned below all the rules that you need to look at while driving a car.

    9. KEEP SHOULDERS DOWN AND BACK

    The shoulder is one of the major muscles in determining the overall physique of a person. However, continuous sitting and slouching results in bending of the shoulder internally, causing rounded shoulders, which is not the comfortable position of the shoulder. So, you should try to externally rotate your shoulder whenever possible and let your shoulder free under the action of gravity.

    10. KEEP CHIN TUCKED IN AND PARALLEL TO THE GROUND

    Tucking your chin in and keeping it parallel to the ground every day can help your neck by saving it from all the strains. While performing any activity, always try to tuck your chin in and keep it parallel to the ground, and let your body move accordingly. When you tuck your chin, you will experience an automatic back movement of the shoulder, which is good for the posture.

    11. STICK YOUR TOUNGE TO THE ROOF

    Most people don't notice it, but correct tongue posture has a great impact on your posture, especially Face Posture. People who rest their tongue at the bottom may see changes in their facial appearance gradually. Their face will become flatter and longer, and their chin and forehead will start coming forward. Moreover, it will increase the aging process on your face making you look dull and old.

    So it is always advised to stick your tongue to the roof of your mouth with your teeth slightly open. The best thing you can do to correct your tongue posture is to perform a very easy practice.

    The first step you need to do is to bring your tongue to the back of your middle tooth and slide your tongue back. As you slide, you will feel a place where the roof of your mouth moves upwards. The spot right before that is where the front tip of your tongue should rest. After you find your tip resting position, start sticking the rest of your tongue to the roof.

    submitted by /u/Vforged_
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    How to progress on pull ups?

    Posted: 06 Nov 2020 12:32 PM PST

    So, I started working on rings recently, which was probably a bit of a jump as I haven't done a whole lot of pull up work recently and lost some of what I had, but I'm basically wondering how to progress?

    I had pretty much platuead on pull ups anyways, i couldnt get past 10 reps. I'm wondering how to break past that?

    I'm also curious about how to progress to typewriter pull ups? I would like to use them to progress to archer pull ups and eventually 1AP, but I cant seem to hold myself up long enough to even extend the other arm on typewriters.

    Any advice is welcome, thanks in advance!

    submitted by /u/the_sad_boi_x
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    Herschel Walker Basic Training: Push up info and training program pages

    Posted: 06 Nov 2020 05:13 AM PST

    On a previous post there was a desire to post some specific details. I'm given to understand posting a couple sample pages is fair use, if not, mods just let me know and I'll take whatever down, please don't ban me! https://imgur.com/gallery/eSxXlOB

    I uploaded these out of order so just go by titles Push ups 1-3, etc.

    I uploaded the section where he talks about how he does his push ups, don't think anybody here needs pictures of variations he does. I've also included the first and last week of the bodyweight only part of the program, I trust you all to fill in the blanks.

    If the link doesn't work let me know.

    submitted by /u/GreenmantleHoyos
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    24 yo skinny guy // 135 lbs 5"11 // 5 weeks progress in numbers

    Posted: 06 Nov 2020 10:05 AM PST

    Hello! I've started following the RR 5 weeks ago, here's the results in numbers for skinny guys like me.

    Height: 5"11
    Chest relaxed: 33' >>> 35' = 2 inches increase
    Chest tensed 34.8' >>> 37' = 2.2' inches increase
    Waist: 29.5' >>> 29.8' = 0.3 increase (Was just skinny, so not much to lose here, yet.)

    R Bicep = 11' >>> 11.5' // Tensed R Bicep = 12' >>> 12.5'
    L Bicep = 10' >>> 10.8' // Tensed L Bicep = 11' >>> 11.8'
    L and R thighs = 20.4' >>> 21.8
    Shoulder width = 18.8' (same)
    calves = 13.7' (Didn't measure 5 weeks ago, so this is for future measuring)

    Weight: 135 lbs >> 143.7 lbs

    //

    First excuse my English I am European :D.

    However, I didn't expect rapid progress in 5 weeks. Visually the chest progress was the most noticeable, I can see the difference when I look at the mirror in the same shirts I wore before.

    I only worked out 2 days a week in the first 2 weeks as well, then continued the remaining 3 weeks with 3 days of work outs each. I stuck to the RR and had my own cardio routine in the morning after I wake up before breakfast everyday except Sunday.

    things I kept strict that proved essential to the progress of the past 5 weeks

    1- Kept away from Alcohol
    Mainly because of the extra calories and the urge to snack after drinking, although I do drink once every other weekend with friends, straight shots only, no mixing, no beers.

    2- Focused on my calories
    Most common mistake I did in the past, this time I made sure to hit exactly what I needed.
    My goal was around 2700 calories a day, 140g of protein, the rest didn't matter to me as long as I hit those two goals.

    3- keep the progression in the RR
    I kept trying to hit failure on last set in every pair to see where my limit reached.
    This helped find out where is my "limit" is and adjust my progression to it dynamically.

    Difficulties:
    A lot of fitness people give advice on how to eat more with less calories. I noticed not enough advice for how to eat less, healthy and still hit my caloric goal. I have an eating disorder where I just hate to eat food, part the reason why I hit near 128 lbs before is just that. Now I just focus on getting my calories as fast as possible, 2 meals a day (Breakfast and Lunch) both around 900 and 1150 calories to hit over 2000, then some small snacks later at night to hit the 2700.

    But yeah, this is my progress so far and I hope to update this at the end of November with more results in numbers, and a final update at the end of this year with a picture and numbers all compiled.
    Hope this helps anyone wondering about actual numbers progression :>

    submitted by /u/OneEyedStars
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    Bowlegged squats

    Posted: 06 Nov 2020 02:08 AM PST

    I'm pretty bowlegged and when i do squats i get some uncomfortable movement from the stringy thing behind the knee( no idea what it's called in english), does anybody have the same issue? And perhaps a solution?

    submitted by /u/pringles69-
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    Bicep training advice

    Posted: 06 Nov 2020 12:26 PM PST

    Anyone have any advice on building biceps? I unfortunately don't have a pull up bar. I have been using the long bar thing I have as a barbell and hanging weight on it as all the weights at the store are sold out. Are there any suggestions on bodyweight exercises to target biceps?

    submitted by /u/Camboodoogins
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    Trouble standing from ground (rock up)

    Posted: 06 Nov 2020 12:23 PM PST

    Did anyone else have trouble performing the rock up from the seated position on the ground? Is there a progression I can work on?

    My BJJ teacher has us do these occasionally and it's pretty embarrassing that I have to use my hand to assist me.

    I'm not THAT big or heavy. 5'11 200 lbs, but maybe losing a little weight would help.

    Any tips are appreciated.

    submitted by /u/JessedGriffin
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    Anyone got an idea how to do pull ups on a sailing boat?

    Posted: 06 Nov 2020 06:24 AM PST

    Hello, Gyms have closed down again and I need some back workout. Pull ups are great, so anyone got any ideas where to put rings/bars/whatever so I can train onboard?

    submitted by /u/BonvivantNamedDom
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    Should I keep training if I am too tired to move?

    Posted: 06 Nov 2020 11:44 AM PST

    I stopped working out (personal reasons) and lost muscle/gained those lost pounds back in fat, so I am trying to restart.

    However, I realized I am really weak again. Yesterday I collapsed during a set I would do several months ago because at one point I just couldn't get my muscles to contract. I felt weak and lethargic for the rest of the day.

    Is this a sign I am pushing too hard? Should I lower the intensity of the workout a bit? Busy today so the next session is scheduled for tomorrow.

    Thanks!

    I am 158 weighing 47kg, bmi 18.8, my entire body is sore today even though in my opinion I really didn't do much yesterday

    submitted by /u/Mushroom_tablecloth
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    How to increase pushups difficulty?

    Posted: 06 Nov 2020 11:38 AM PST

    Hey, I'm doing diamond pushups and they stopped giving me desired fatigue (sorry I don't know what word to use in English but you should get what I mean) anymore, now I need to do at least 40 pushups to feel the fatigue in the muscles.

    inb4: I'm doing them 100% correctly so I need to find a way to increase the difficulty of the exercise

    submitted by /u/GreatWhitePaws
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    Foot position on pistol squat

    Posted: 06 Nov 2020 01:23 AM PST

    What's up bodyweight fam? Alright, so this is the deal.... I can do 15 pistol squats on each leg with good form. Although my left leg usually gets burnt out around 12 or 13 reps so I tend to do a cluster set on my left leg.

    I notice on my right leg my foot is pointed dead straight. But with my left leg I have my foot cocked to the side, at an angle. I feel like I still feel my legs working but i think i may be cheating myself. I'm not really sure. Am i cheating reps if my foot is not pointing dead straight?

    What are your thoughts/ opinions???

    Also, I'm having a serious time putting mass on my legs. I have no weight other than my body. Was wondering if you could share your experience with putting mass on your legs with just bodyweight

    Thanks

    submitted by /u/jdutches13
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    Looking for a device to use indoors for Planche and Front Lever practice

    Posted: 06 Nov 2020 10:19 AM PST

    Does anyone know where I can find such a device? I don't have a budget. I tried amazon and there seems to just be garbage. Any ideas?

    submitted by /u/NovelSuspect
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    Question about the pinwheel stretch

    Posted: 06 Nov 2020 09:56 AM PST

    My gym coach had us doing pinwheel stretches with an added raise yesterday, basically lifting ourselves up from a sitting position to sort of kneeling. I'm trying to figure out the muscles involved. Apologies if this isn't the right place to ask. Thank you.

    submitted by /u/Dexley
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    Ring muscle up problems

    Posted: 06 Nov 2020 08:00 AM PST

    I have been working on rings muscle ups for two weeks now and I don't see any real progress. I am trying to do eccentrics but every time i can't resist gravity, I just fall. The problem is that I can do ~15 (proper form) pull ups and all the tutorials that I have seen say that it is just a matter of technique but I fell very weak. Am I rushing it? Or am I doing something wrong?

    submitted by /u/Il_noob
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    Can I use unwrapped PVC pipe as Foam roller for back massage ?

    Posted: 06 Nov 2020 04:07 AM PST

    Can I use Unwrapped PVC pipe as Foam roller if I have weak core?

    submitted by /u/Outrageous-Ad2946
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    Are 200 push ups 3 days in a week good for chest progress? (All Full range of motion)

    Posted: 06 Nov 2020 01:44 AM PST

    So I've been sticking with push ups for a long time now and always enjoy doing them in medium speed of full range of motion than doing them at fast speed because I enjoy the feeling of controlling the entire movement and at the end of each or last rep by contracting my chest muscles hard (and sometimes abs). With added variations like diamonds or weighted push ups and at full range, are 200 push ups good enough for promoting chest growth? And have any of you sticked with this program and made good progress? (I don't do 200 all at once and do them by sets and reps till it reaches to 200) (I also don't do push ups by themselves as I always stick with a full body routine)

    submitted by /u/Raging1000
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    Weighted pull ups question

    Posted: 06 Nov 2020 05:21 AM PST

    After finishing a set of weighted pull ups, one side on the back seems to get wayy more sore than the other side, is it because of that side being less strong?

    submitted by /u/Ned2005
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    Tips On Getting a Firmer Ass

    Posted: 05 Nov 2020 07:53 PM PST

    What workouts can I do at home to help firm and tone my butt? I have struggled with a flatter backside for most of my life. I don't go to the gym (especially during this pandemic) so I would need at home workouts! aaaand go

    submitted by /u/haleescomet
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    Planche transition to floor

    Posted: 05 Nov 2020 05:31 PM PST

    Hi guys, i wanna know how can i do planche on the floor. I can do one leg with a STRAIGHT leg about 4s each, and piked straddle 6s on parallers , but on the floor i just can do the Adv.tuck for 3 seconds.How i make this transition?

    submitted by /u/IgorAaaafpo
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    Best way to grow abs ?

    Posted: 05 Nov 2020 09:15 PM PST

    Hey guys. Im 22 and ive been going to the gym for almost two years. Ive made great progress in every muscle except for my abs. Im 5'9 and 160lbs. I do an ab routine everyday. Drink my protein and try and eat as healthy as i can (given iam also trying to get bigger and more muscle at the same time therefore im eating 2-3 thousand calories a day) . Is there anything different i should be doing or is it just useless to do abs while im trying to get bigger? I try to do 3 sets of 5 different ab exercises each day and 5 mins on the stair master machine. Just looking for some advice, thanks

    submitted by /u/fou_ssb
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    Searching for an alternative for bicycle crunches

    Posted: 05 Nov 2020 07:46 PM PST

    I hate doing bicycle crunches during my HIIT workout session. Are there any alternatives for the same having the same effect?

    submitted by /u/milanpmanoj
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