Bodyweight Fitness: Form Check Friday for 2020-12-25 |
- Form Check Friday for 2020-12-25
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-12-25
- Realized how much stronger I've gotten after 6ish months of the recommended routine.
- Did my first one handed push-up yesterday
- Skateboarding and snowboarding safety...
- Popping sound in elbow when i stretch my arm
- Six months ago I found r/BWF and calisthenics - wanted to share my progress! (32/M)
- Help i am stuck: Pullups
- Can I do some light sports on days where I work out?
- Partial ROM weighted pull-ups as a tool to improve full-ROM weighted pull-ups strength. Worth it?
- 1 year handstand transformation from zero
- I have 15 days to go from doing 2 pull ups to 5. Help
- What do you all eat?
- How could I integrate the fighter pull-up program into the recommended routine?
- Is it harder to put on muscle/size doing bodyweight exercises compared with using weights/machines?
- Bones cracking so much during bicycle crunches
- Any solutions to fix my downward rotated scapula(with video
- If my goals are just muscle definition should I do BWF?
- First few ring muscle ups!
- Convict Conditioning Journal Spreadsheet
- Achieved the Front Lever after 7 months - TIPS/EXPERIENCE
- Pull Exercise Problem
- Is this slow progress, or should I be proud of my pull up progress?
- Groin muscle strain - Leg extensions and curls?
- I'm a gamer and a commercial electrician and I'd like to keep from injuring my wrists.
| Form Check Friday for 2020-12-25 Posted: 24 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:
Include in your post the following details:
Rules for critiquing form
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 2020-12-25 Posted: 24 Dec 2020 10:06 PM PST Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
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. [link] [comments] |
| Realized how much stronger I've gotten after 6ish months of the recommended routine. Posted: 24 Dec 2020 06:02 PM PST I've always been an overweight, completely out of shape guy. Started doing the recommended routine in the beginning half of the year. While I've seen my progress growth (went from struggling on dead hangs to being able to do 3 sets of six pulls up), I guess i never realized it outside of my workout routine. Yesterday I went to an obstacle course with my girlfriend and there was a section that was a slackline with hanging logs blocking the path with ropes dangling in front of the. for you to climb over the logs with. I was standing there thinking it was impossible for me to do something like that and almost turned around. My girl was encouraging me and when I tried it was so easy it shocked me. It was the weirdest sensation realizing I could do something like that. My mind is still so use to my clumsy, out of shape body that things still feel impossible for me, but when i actually tried it was so easy. Just wanted to share. This was really motivating and it pushes me to stick with body weight fitness. [link] [comments] |
| Did my first one handed push-up yesterday Posted: 25 Dec 2020 06:25 AM PST I got it in both sides! I'm a very light guy at 5'5 and 125 lbs, so that helps. I pretty much train regular push-ups, archer, and explosive variation. But lately I've just been doing a lot of regular push-ups, working sets of 40 and such. My form is probably crap, but at least I did the one and I can work on making it look nice! [link] [comments] |
| Skateboarding and snowboarding safety... Posted: 25 Dec 2020 07:37 AM PST Middle age guy here. Healthy, run 2 miles every other day in 14 minutes. Kids bought me a skateboard. We are going snowboarding in a month. I'm a bit of a beginner on both. When skateboarding, I was falling, caught my balance, and my lower back has been sore since. (I am Also a desk jockey, so lots of sitting.) When I think of safety, I'm thinking of catching myself falling and recovering without tweaking a muscle. Historical muscle injuries include lower back and neck strain, pulled groin, and pulled tricep. (All old injuries, I feel fine now, but the can come back and haunt me). I think I need to work my lower back, more than anything, so toe touches, planks, side planks, hip thrusts (? Supine Gluteal Bridge?). Add in some squats to help with the new movements of skateboarding/snowboarding . Any other suggestions on how to not be an old man and pull a muscle on my first times out, or to make sure I'm hitting all the key muscles? (Stretching included?) [link] [comments] |
| Popping sound in elbow when i stretch my arm Posted: 25 Dec 2020 11:13 AM PST I get popping sounds in my elbow when i try to punch or stretch my arm fast. Is it because of low zinc level? What should I do to fix it? [link] [comments] |
| Six months ago I found r/BWF and calisthenics - wanted to share my progress! (32/M) Posted: 24 Dec 2020 02:19 PM PST TL;DR: Lost 10 lbs. Pullups went from 3x2 to 10x8. Dips went from 3x5 to 10x8 (+35lbs). Push ups from 10 max to 30+. Got off of CBD for anxiety. Fell in love with calisthenics. Before/After Pictures: https://imgur.com/a/vzAQ3kl Hey BWF! As the year winds down, I wanted to share my short journey in calisthenics so far. In 2018 I had surgery to repair a torn ACL/MCL/LCL/meniscus (skateboarding). The recovery went terribly as I ended up with a blood clot in my calf after surgery. It led to me not properly rehabbing my leg. Fast forward to June 2020 and I have just re-injured my ankle for to 100th time since surgery. I vowed right then to get myself back in shape...I'm 32, my body can't be on the decline yet. Only problem is, I hate the gym. I like sports, and the gym never felt like that. As we've all gathered, I then found BWF. It was a game changer. I loved how it reminded me of skateboarding (tricks, self motivated, working with groups). I met with my physio and made a plan. Three months later he deemed my knee fully recovered. But I was hooked. I started working out with an acquaintance (now good friend) every second day at a local park. Jump ahead another 3 months and here we are. After 6 months of consistent work and eating well (major factor), I feel better than I ever have. I stopped having to use CBD to manage anxiety, I haven't had any major injury setbacks and have never looked/felt better. Some stats (Before | After): Push Ups - 3x10 | 5x15 (+35lbs) Pull Ups - 3x2 | 10x8 Dips - 3x5 | 10x8 (+35lbs) L Sit - 5 sec | 30 sec+ My Program: I played with so many different routines over the 6 months, watched/read everything on calisthenics I could. My average workout these days is always full body with two push, two pull, a leg circuit, ab circuit and multiple skill add ons (hand stand, lever training, false grip training etc.). Usually takes me about 1 hour and 45 min. I train every second day. My Diet: I eat plant based. Lots of fruits, smoothie bowls, rice bowls, salads etc. I supplement vegan protein, creatine, glutamine, BCAAs, B12, vitamin D etc. I ate at a deficit for the whole 6 months. Ranged between 1800-2800 calories a day. Some Last Thoughts: Calisthenics has been such an amazing addition to my life. If you're on the fence about getting into it - please, do yourself a favour. It's challenging, rewarding, and really fun once you're over the habit hump. Big love to the whole community. Hannibal 4 King! EDIT: A lot of people asking about how I fit in so many sets. I don't do my maxes every workout, I stack workouts, do ab/leg circuits and often go for two hours. Also, I made huge jumps in strength because I was at a deficit after injury. My before numbers were a bit deflated. Happy Holidays everyone! [link] [comments] |
| Posted: 25 Dec 2020 05:18 AM PST I am stuck at 5 reps of max 2/3sets (shoulder width pullups), can't increase further reps.....what should i do? Smh My lats don't get sore whatever i do ! [link] [comments] |
| Can I do some light sports on days where I work out? Posted: 25 Dec 2020 11:53 AM PST As the title says, can I do some light sports like some shooting practice in basketball or soccer? [link] [comments] |
| Partial ROM weighted pull-ups as a tool to improve full-ROM weighted pull-ups strength. Worth it? Posted: 25 Dec 2020 11:45 AM PST I've been working weighted pull-ups for a long time (>5 years). I've always used full ROM, and got great results from it. Eventually, I've reached a PR of +45 kg for a 5RM, but I would like to keep improving For very heavy weighted pull-ups / chin-ups, I've observed, again and again, a tendency to skip the top part of the movement. Some examples: +161 kg weighted chin-up: https://youtu.be/AZOmwzk_Izo?t=108 (enhanced athlete) +110kg weighted pull-up: https://youtu.be/6Tna8Bbw7Ns?t=2 (natural athlete) You can clearly see how the chin barely touches the bar. It's not a 'full ROM' pull-up. I wonder if this is helpful to gain further strength, for example, in the lats (de-emphasizing the arms, which are the weakest link, and contribute the most at the top). The idea is to use these sort of partial ROM pull-ups as an accessory raw strength movement, not necessarily to fully substitute full ROM weighted pull-ups What do you think? Have you tried it? Do you think those partial ROM pull-ups could be useful to enhance full-ROM pull-ups strength? [link] [comments] |
| 1 year handstand transformation from zero Posted: 24 Dec 2020 05:08 PM PST I made a video of my progress from 2019 to 2020 hope you like it and find it motivating. I'm very proud of myself and looking forward to improve even more. :) [link] [comments] |
| I have 15 days to go from doing 2 pull ups to 5. Help Posted: 25 Dec 2020 07:31 AM PST I'm basically asking for a Christmas miracle here but I believe I can do it. Do you guys have any tips for what exercises to do that can increase them fast? [link] [comments] |
| Posted: 25 Dec 2020 03:45 AM PST I'm a skinny guy, been working out for about 6 months now I think. I'm still the same weight as when I started (although considerably more muscular). I'm eating 3 meals a day (Oatmeal with a bunch of nuts and fruit for breakfast, rice/pasta and chicken/beans for the other two generally) and even add an extra small meal (Usually oatmeal) when I can. I've been the same weight for years even when I had a completely trash diet. I just don't get it, what does everyone else eat? Should I be eating even when I'm not hungry? Also if you are/were ever overweight what did you eat each day? [link] [comments] |
| How could I integrate the fighter pull-up program into the recommended routine? Posted: 25 Dec 2020 10:32 AM PST |
| Is it harder to put on muscle/size doing bodyweight exercises compared with using weights/machines? Posted: 25 Dec 2020 02:07 AM PST I have done bodyweight exercises before, but mostly done free weights. Recently lost a lot of size that I'm hoping to put back on and wanted to try something different. Just wondered whether I'd be making it harder for myself by doing bodyweight exercises. Would the routine in the sidebar be ok as well, or are there others that you'd recommend? Thanks! [link] [comments] |
| Bones cracking so much during bicycle crunches Posted: 25 Dec 2020 01:21 AM PST Hi, I (15M) have started BW training for a few days now. I'll get straight to the point. My bones crack so much every time I straighten one leg. EVERY. FUCKING. TIME. These cracks appear to come from the hip joint area. There's no pain, but I would really like my bones to not crack. It really demotivates me. [link] [comments] |
| Any solutions to fix my downward rotated scapula(with video Posted: 25 Dec 2020 01:03 AM PST Hi everyone, I am from Hong Kong. I started training calisthenics few years ago and have continue my training until I figured out my left scapula always sit at a downward rotation position, which makes it very hard for me to continue my training. I consulted some physiotherapists before and already stopped regular training for a long time. Did a lot of rehabilitating (external rotator cuff / lower traps / serratus), releasing/ stretching (pec minor / levator scapulae / rhomboid) and thoracic mobility work. But I don't know why my left scapula still always stuck at a downward rotation position, and my left humerus always has a sudden shift into internal rotation during overhead movements. I really love calisthenics, yet it is very depressing due to the fact that I can't even do a single pull up because of my condition. Any recommendations to fix my scapula and restore upward rotation, many thanks! Some videos of my scapula: https://imgur.com/a/VwZrITI [link] [comments] |
| If my goals are just muscle definition should I do BWF? Posted: 25 Dec 2020 04:01 AM PST Hello all I'm 78kgs, have a bit of fat and not much muscle. If I just want to look shredded and muscular should I do calisthenics (I have a park in my apartment) or lift weights at the gym? My goals aren't getting strong or flexible. All I want to know is what option is better if it's just to grow big muscles? [link] [comments] |
| Posted: 25 Dec 2020 07:28 AM PST Hey guys, been working on rings for a few weeks now and this has been a move that's been on my radar from the beginning. As always I am looking for criticisms so that I may improve moving forward! Thanks in advance! muscle ups [link] [comments] |
| Convict Conditioning Journal Spreadsheet Posted: 24 Dec 2020 05:54 PM PST Made this spreadsheet for me, I thoghut it could be helpful to someone. It's a very simple journal style spreadsheet for Convict Conditioning. You can download the spreadsheet from the link and edit it as you want. Tab1(Dashboard) is connected to Tap 2(Chart) Screenshots spreadsheet link https://docs.google.com/spreadsheets/d/1UR8NUQ2-Tnayhr6wHqXyjn5_IKpCmF01-jwac7KaMqc/edit?usp=sharing [link] [comments] |
| Achieved the Front Lever after 7 months - TIPS/EXPERIENCE Posted: 24 Dec 2020 07:50 PM PST Hey guys, recently unlocked the front lever after training for it for about 7 months. Just wanted to share some tips and my training experience for any others working towards this goal. M 173cm, 73kg. https://imgur.com/gallery/5wyDCTb Prerequisites One thing not stressed enough is that a strong base is needed to even start training for the FL. This is because the FL is a pulling strength move, there is little to no 'skill' involved apart from understanding where your hips and legs are in space to form a straight line (however in most cases a non-straight line is again due to a lack of strength as you attempt to shorten the lever length). IMO, the prerequisite required is at least a 65% of BW pull-up (not chin-up). After this, you would be well placed to apply specificity to build further pulling strength in the FL position. In my case, I tested my 1RM pull-up at some point during my FL training at about 52.5kg at 73kg BW (72% BW). Training Frequency My training split is a legs-pull-push split and taking rest days every 2/3 days. This means my frequency training the FL is not that high (every 2-3 days). This being said, people achieve results in many different training splits, so what is important is consistent stimulus over time at a high enough intensity. Training Structure My training consisted of a mixture of dynamics and bent arm pulling (80%) with small doses of actual statics (ie. holding the FL position at a regression) (20%). The reason for this goes back to the fact that FL is a strength move and building sufficient pulling strength is key rather than holding the static position which is inefficient as there is insufficient time under tension as a majority of people use a too difficult progression, further the pulling muscles are not trained through a full ROM in a static hold. For dynamics (80%), I would alternate my first exercise each pull day between either weighted pull-ups, FL negatives or FL rows. In my opinion these are the big 3 for building FL strength and I would treat them as compound movements, aiming for 4 sets 3-5 reps. I would usually pick 2-3 to do on a pull session. An example pull day:
I would change the order of the main 3 every few trainings sessions. For example, if I started with weighted pull-ups, I would use more weight. After these 2/3 exercises I would still do regular pull-ups and rows after. Although, this is my general structure, there would obviously be some sessions I did not adhere, however a majority of the time, these were the main 3 exercises. I have seen many posts/videos recommending dozens of FL variations which leaves many trainees confused about which to use, then adding in the further complication of what progression to use for each variation, this makes structuring your training a real headache. I hope the above section will give you an idea that we should focus on a few key movements and aim to increase strength in them, rather than sifting aimlessly through different variations. Further, the 2 FL variations I recommended (FL row and negative) can be used at any stage of your FL journey. For FL row as you progress you would simply do more reps or aim to get your belly closer to the bar, for FL negative as you progress you would add more reps or use a more advanced progression. For dynamics, it is actually not that important what progression you are using (ie. advanced tuck, one-leg or straddle etc.). This is because for the FL row, it is unlikely you will use anything past an advanced tuck, given the mechanical disadvantage of the movement. For the FL negative the progression used will change according to a number of factors: at which point in the workout you are doing negatives, your strength on any given day and how many reps are you are aiming to achieve per set. Once again, what is important is that a sufficient intensity is used and a general positive trend in progression difficulty over time. For statics (20%), I would treat this as a milestone indicator to know training is working as over the months you use more advanced progressions. There is not much to cover here apart from when using statics as training (not testing), FL drop-sets are an effective way to accumulate more volume (eg. holding 5 sec straddle then 4 second advanced tuck in 1 set). Finally, one thing to note is that before starting calisthenics in about April 2020, I did traditional bodybuilding/weightlifting for 5 years, this meant sizeable legs which undoubtedly made this journey more difficult but rewarding. If anyone has any questions, I'd be happy to answer them below. [link] [comments] |
| Posted: 25 Dec 2020 01:46 AM PST I've been doing RR for around 3 months, and so far everything is great! I can see improvement in strength as well as physique. The problem I have now is I'm currently stuck for around 2-3 weeks with 3x5 reps of chinups but the latter sets are not good as the first one, and the thing I noticed that is causing the problem is my forearm gets tired and became so stiff that my grip weakens as I progress by. This affects almost all of my pull exercise in the routine. Any suggestion to overcome this? Should I add more grip training or forearm training in the routine or should I go back with an assisted type of chin ups and build more endurance? [link] [comments] |
| Is this slow progress, or should I be proud of my pull up progress? Posted: 25 Dec 2020 03:31 AM PST Before I got into bodyweight training, I was pretty unbalanced. I could do 3 Pistol squats on both legs, and 30 push-ups, but not a single pull up. I started training on October 2019, and achieved my pull-up 4 months after that. There were a few problems like I only had a pull-up bar to do partials and negatives, but no place to do rows, and every time I tried to do them with a broomstick, the broomstick broke. However, after more than a year of training, I can now do 14 -15 pull ups on my best days and 13 on my regular days. Is that good progress or is that too slow? I'm 17 btw and underweight if that affects anything. [link] [comments] |
| Groin muscle strain - Leg extensions and curls? Posted: 25 Dec 2020 03:16 AM PST So i strained one of my groin muscles recently and was wondering if I could do a few resistance band leg extensions and curls at home until it recovers. Do you think it would be ok to do them since they dont really involve my groin muscles [link] [comments] |
| I'm a gamer and a commercial electrician and I'd like to keep from injuring my wrists. Posted: 24 Dec 2020 08:31 PM PST Sometimes my wrists get pretty sore from using tools all day, and I'd love some exercises to keep my wrists healthy or any modifications I can make to my daily life. [link] [comments] |
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