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    Bodyweight Fitness: Form Check Friday for 2020-12-11

    December 11, 2020

    Bodyweight Fitness: Form Check Friday for 2020-12-11

    Form Check Friday for 2020-12-11

    Posted: 10 Dec 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 2020-12-11

    Posted: 10 Dec 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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    In response to Teenagers, looking for Weight-loss Routines

    Posted: 10 Dec 2020 07:02 PM PST

    I've been seeing several posts from teenagers, asking advice for weight loss in this group. I totally understand that because 8 years ago, when I was 15, I did the same thing. I desperately look for the solution to my weight problem.

    That itself is not harmless, it comes from a good place of wanting to be healthy. What I'm worried about is that you might end up listening to an adult with bad advice or you might misinterpret a good advice.

    • If you eat in a very large calorie deficit with not enough protein, it might even effect your growth. .
    • Don't start doing a workout routine that you can't commit to. Choose something you enjoy. .
    • Don't go on Crush Diets. Try not to eliminate Major Food Groups from your diet. .
    • Be patient with yourself. And celebrate your non-scale victories. (Non- scale achievements can be anything like being able to do 5 pull-ups, being able to go lower on a squat, being able to plank hold longer than before) .
    • There are a lot of useful posts on r/fitness wiki, that will help you. :)
    submitted by /u/Emmm_Ant2662
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    Alternative to hinge progression suggestions please, I don't have any type of weights or barbell

    Posted: 11 Dec 2020 12:19 PM PST

    Hinge progression as in the recommended routine

    submitted by /u/My_belt_2_small
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    Working legs without heels

    Posted: 11 Dec 2020 11:49 AM PST

    Here's where I'm going. NOT SEEKING MEDICAL ADVICE. Old bastard, always injuring joints and tendons. No worries, just the usual shit. Currently have Achilles tendonitis and struggling to do any leg work at all (it's surprising how much you actually use your Achilles). Looking for ideas for leg work that doesn't involve the Achilles tendon.

    submitted by /u/BulgarianSheepFeta
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    Alternative to hinge progression suggestions please, I don't have any kind of weights or barbell

    Posted: 11 Dec 2020 12:29 PM PST

    Hinge progression as in the recommended routine

    submitted by /u/My_belt_2_small
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    I NEED ADVICE PEOPLE

    Posted: 11 Dec 2020 12:15 PM PST

    Hello I'm 16y old male, I'm 6ft-6.1 tall, I have a slight problem. I am very athletic person I dance( not now cause of quarantine) I can do probably 500 pushups if I want to ( with rests ) I do probably 200 sit ups and 100 squats a day. I don't have any equipment at all overall I'm pretty fit. Here's MY PROBLEMS : 1. don't see any gains 2. I cant do more than 5 pull ups. 3. my shoulders are narrow considering the fact I workout hard. 4. I don't have delts and don't have that V look.

    Can someone help me with this I want to have a wide back and a big shoulders. What should I do? How can I grow my shoulders and back considering these 4sets and 12 rep exercises are really easy for me. Plus I cant go outside because its really cold and don't have the money and room to get a pull up bar.

    submitted by /u/NoAbbreviations5288
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    What muscle is that?

    Posted: 11 Dec 2020 11:39 AM PST

    Hey guys! I'm new to the Calisthenics world, but I need advice from the more experienced athletes in here. It was always easy for me to perform bodyweight exercises since I've done Capoeira (Brazilian dance/fight) since a kid. So, during this pandemic, I've been focusing on bodyweight/elastic band exercises and I'm LOVING it.

    Since last month, I've been trying the basic levels of tucked planche and also tucked front lever as well as handstand push-ups and other strengthening related exercises for Calisthenics.

    The problem is when trying to do the planche (especially using parallettes -- closed hand grip) is that after I release the tension and get back up, I feel a weird acute pain in my forearm. I'll try posting a pic here to show the exact spot, but by looking online at the forearm anatomy, it seems to be the "flexor carpi ulnaris" muscle.

    I was worried it could be bone-related, but I feel that pain in both arms -- much more intensely on the left one. But when I touch the spot with my hand, it hurts.

    Is this normal in Calisthenics? Should I stop doing those exercises? Is there any way I can strengthen that muscle to stop feeling that acute pain?

    Here is a picture of the exact spot of the pain uploaded to Imgur.

    Thank you all! I'm really excited to join this amazing community :)

    submitted by /u/alwayscuriousme
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    Fl not engaging lats

    Posted: 11 Dec 2020 11:36 AM PST

    So I've recently started training body weight fitness and my main goal is progressing through the front lever progressions, so far I can't hold a tuck front lever so I'm just hanging from the bar and pulling up to the tuck positions and going back down. But I don't feel like I'm engaging my lats at all, I can only feel it working out my chest. Am I doing something wrong?

    submitted by /u/blistarksomfan
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    How to makeshift two exersizes (dip and pull up)

    Posted: 11 Dec 2020 04:19 AM PST

    As the title suggests, I tend to wanna keep on working out but I've recently moved to a place outside of where I was with no chalesthenics gym, and I was wondering if there was an at home way I could do dips and mainly pull-ups, I'm afraid if I use a doorframe il break the doorframe and Ive not got the strongest grip so a tree branch is too big for me to be hanging from and actually getting in reps.

    submitted by /u/mrbobofancypants
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    Broke out of my 5 pullups plateau

    Posted: 10 Dec 2020 01:18 PM PST

    I was at 5 pullups since forever. I would always think its because I workout irregularly or because my poor nutrition, I guess I was wrong. After having a nice euphoria inducing moment I decided to test out my pullups, bam 10 easy clean reps. Really makes me wonder how much of my plateau was just a mental barrier, if not all of it.

    submitted by /u/vallhalian
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    Pike push ups

    Posted: 10 Dec 2020 10:42 PM PST

    I am a current beginner and I would like to know some pike push up progressions cus my shoulder strength ain't shit and same for ppp

    submitted by /u/Jurritoboi
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    Any tips on building programs and continuous progression?

    Posted: 10 Dec 2020 06:59 PM PST

    Hey everyone I've been doing calisthenics for a little over 2 years now and I can hold a sold straddle planche for 10 sec with a supinated grip on the floor. The main issue I've been having for over 2 years is understanding how to properly build a program that's skill specific or general BW and to keep progressing through it.

    I feel like the past 2 years is just paralysis by analysis.

    You may ask how I got the straddle planche? I actually bought FitnessFAQs' planche program and actually got it within the 4 months but did it a 2nd round to strengthen my straddle planche even more. But I still want to progress to a full planche on Rings eventually and even a Maltese.

    Any help is much appreciated.🙏🏽

    submitted by /u/Jflinch
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    Lose Leg Muscles as a Distance Runner

    Posted: 10 Dec 2020 06:41 PM PST

    Hi! I've had a few years of training in distance running (from HM to ultras) and noticed the unstoppable trend of increasing leg bulkiness. My body has adapted to distance running, big legs and skinny arms. This body image did not start bothering me until recently, and my goal has shifted from racing to aesthetics. Regardless how weird this idea might sound to many of you, but how do a body like this shed leg muscles? I am ok with paying the cost- losing some fitness while maintaining health with any form of workout.

    submitted by /u/_gluteusmaximus_
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    Does it make sense to workout if I'm undereating?

    Posted: 10 Dec 2020 04:17 PM PST

    I'm kind of depressed. When I'm depressed I barely have an appetite. I was wondering if it would be okay for me to start working out even if I can't bring myself to reach 2,000 calories a day. Calorie counters show that I need over 2500 to gain a pound of muscle. Will I lose muscle mass if I start working out now?

    submitted by /u/madsadchadglad
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    Am I going to break my doorway with this pull up bar?

    Posted: 10 Dec 2020 10:13 PM PST

    pics here: https://imgur.com/a/PAmdBSV

    edit: added more pics here: https://imgur.com/a/YOCVcmj

    finally got a pull up bar, but now i'm worried it would break the doorway.

    the top part of the bar didn't make full contact with the wall because of the thick casing. same with the sides. is there a solution to this? or should i get a different bar? at first i thought i wouldn't worry about dents because it's marble/stone type of material, but now i'm scared the top part will collapse.

    submitted by /u/fucknkill
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    I cannot get my lats to engage with any form of vertical pulling, how should I deal with this? (UPDATE)

    Posted: 10 Dec 2020 01:44 PM PST

    Original post : Here

    First of all- I read every single comment on this post, I really appreciate the help.

    Here's the best bits of advice I came across that I put into practice

    1. Try to keep your elbows towards your back pockets (don't over extend but its a good cue to keep them in line with your body, it reduced my bicep recruitment and made pullups more back dominant)
    2. Use a hook grip (thumb over the bar); this made a HUGE difference, it didn't really make them harder but it made the whole movement feel smoother and more fluid.
    3. Work on scalpular mobility; I do shoulder dislocates, these, which work phenomenally well despite their simplicity , and butcher block stretches randomly throughout the day, it made a huge difference in my ability to engage my scalpula
    4. Use back activation exercises and do a solid warmup; really helped with my mind muscle connection

    Overall, I'm really feeling my back now during workouts and I think if anyone within the beginner-intermediate range gives those a go they will see quick results, I already noticed a massive difference after just 2 weeks. I also highly reccomend skimming through the comment threads on the original post as theirs lots of other good pieces of advice that may work for you

    submitted by /u/comrade_cheddar
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    Your Quarantine Bodyweight Challenge?

    Posted: 10 Dec 2020 04:01 PM PST

    In general I have always been very frustrated with bodyweight workouts, in particular things like pull ups, and push ups and probably due to my lack of upper body strength. I've often neglected those exercises and defaulted to more lower body workouts or weights and avoided bodyweight training, but this years lockdown gave me a bit more inspiration to challenge that.

    For me personally I set a few challenges out to do hour long bodyweight workouts as a way to get a bit better at bodyweight stuff and these turned out to be really great challenges. Nothing fancy, but I think that's one of the things that made the challenges feel appropriate for the time and so I labelled them the "Pandemic Hours of Power", little cheesy for sure.

    These we're fun for me and I wanted to see what else anyone came up with as unique bodyweight challenges in the quarantine? Or even just workouts that you came up with and really liked during the lockdowns?

    I'd also love to know if anyone else has attempted some hour long challenges? I did 4 hour long challenges in total, squats, push ups, double unders, and burpees and I'm absolutely by no means a master but below are the amount of reps and recordings of my attempts:

    Squats - 1,832 total reps https://youtu.be/crGhmM_qYTo

    Push Ups - 738 total reps https://youtu.be/Cw-prMcKe-I

    Double Unders - 4,015 total reps https://youtu.be/5k_1JRIx6_o

    Burpees - 851 total reps https://youtu.be/FxTJWuu1vTY

    submitted by /u/luckyddre_
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    Statics and Isometric Workout after PPL

    Posted: 10 Dec 2020 11:30 PM PST

    Currently, my routine is 6-day PPL, considering my legs aren't at the highest priority. My strength is growing a lot: I've reached weighted pull-ups of 50kg weight at bodyweight 85kg (must say that the reps are only two and the form is not that proper, because of the shoulder grip, so I do only 20kg, but with good form); I do Bulgarian Dips for 4x8 and still feel good; and many more strength requiring exercise; Now my question is: Is it good to do statics and isometric training somewhere between or after the ppl - I feel that these kind of training is very useful and opening a lot of doors, speaking of calisthenics, but I am not sure if it will decrease/stop my muscle-growth, thinking of overtraining or something like that?

    submitted by /u/svmant
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    Random Question: Installed climbing rope; a few weeks later grip strength seems less

    Posted: 10 Dec 2020 05:27 PM PST

    So the gf was bugging me to put up a shade sail she bought, and I put up an old power pole to start. Then I got a climbing rope because power pole. Have to start somewhere.

    I was incredibly weak when I started, but I'm a few weeks in and I got to where I did 5x5 pull-ups to n the rope.

    Then about a week later I seemed to lose my grip strength. I just couldn't grasp the rope enough to do the pull-up routine.

    Does this make any sense to anyone? Thanks.

    submitted by /u/NotFallacyBuffet
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    Pull ups with really slow negatives

    Posted: 10 Dec 2020 12:11 PM PST

    Do you think doing pull/chin ups with really slow eccentric , like 6 seconds, is more beneficial than doing with a fast eccentric? I've been doing that way lately and I feel it burns more than just dropping your body on the way down,I go up as fast as I can and then I go down for about 6 seconds, I can't do as many reps as if I dropped faster but I feel it burns more and its more effective to increase reps.

    submitted by /u/RAMAxPT
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