Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-04

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• BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-04
• 16kg lost and finally broke a 1 minute handstand from no experience in 2 years with a 9 month break.
• DIY pull up bar from loft hatch
• Straight Handstand/Handstand Push Ups
• Where's the evidence-based info, books, papers, protocols re: injury/tension prevention/alleviation?
• Basic body weight exercises to help build running endurance?
• Pushup endurance
• Squatting problems
• I'm consistently losing reps in dips
• BWF Primer - Exercising on Rest Days
• Best routine for a weak skinny fat girl?
• Newbie to BWF, some guidance is appreciated
• Can you please evaluate my weekly workout routine?
• Planche advice?
• Can I keep my compound lifts on a bodyweight routine?
• My experience working through the TRX basic program. Have you tried it? what did you find worked well?
• One arm hang, benefits
• Can I perform the Banded Pallof Press on my knees?
• Advice on trainer/ beginner workouts
• Pull Ups vs Chin Ups
• 28 M From fat skinny to exercising and losing weight and getting fit. Now I am too skinny ??!! Help me gain muscle.
• Dumbbell weight plate seal
• Ring mounting advice
• Need some advice

BWF Daily Discussion and Beginner/RR Questions Thread for 2021-02-04 Posted: 03 Feb 2021 09:01 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, try the BWF Primer Routine, 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. NEW EXCITING NEW YEAR NEWS: The BWF Primer Routine is being rolled out! You can follow that link to a collection of all the rollout posts. Check them out and follow along at home for an introduction to BWF 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 [link] [comments]

16kg lost and finally broke a 1 minute handstand from no experience in 2 years with a 9 month break. Posted: 04 Feb 2021 07:17 AM PST Thanks for the motivation along the way, so here's some of mine! Simply a handstand progression. https://youtu.be/7Zq3TR-v68c Start stats: 98kg (216lb) Ending stats: 82kg (180lb) I used to do powerlifting style training for approx 7 years before my bodyweight fitness training. My goal was just to handstand, but after getting into bodyweight fitness I'm slowly becoming a monkey like you guys. Thanks. submitted by /u/teachingwoo [link] [comments]

DIY pull up bar from loft hatch Posted: 04 Feb 2021 04:17 AM PST Title says it all really, I'm pretty happy with how this turned out so thought I'd share. https://imgur.com/a/UrJhw14 submitted by /u/luminouspotato [link] [comments]

Straight Handstand/Handstand Push Ups Posted: 04 Feb 2021 08:54 AM PST Do you need a "straight" handstand in order to do things like bent arm press and handstand push ups or is a slightly arched (Not banana form though) back fine? submitted by /u/suppbro206 [link] [comments]

Where's the evidence-based info, books, papers, protocols re: injury/tension prevention/alleviation? Posted: 04 Feb 2021 06:41 AM PST Hello, I am looking to put together the most efficient, evidence-based warm-up, stretching, rolling, self-massage, general injury/tension prevention/alleviation plan possible, but I don't know where to look to find the information I'm looking for and would love some recommendations. - For nutrition, general web searches easily reveal nutritional profiles of different foods, or foods that correspond to nutritional (e.g. if you're looking for the best essential amino acid sources, etc.). - For psychotherapeutic techniques, similarly, you can fairly easily find info re: the therapies/techniques with best evidence for specific disorders (e.g. EMDR and trauma-focused CBT for PTSD, CBT for health anxiety, etc.), as well as studies on specific protocols within those types of therapy, such as CBT, ACT, etc. - Even when it comes to finding what exercises are best for muscle groups/a full body workout, the info's easy to find. - But when it comes to finding similarly concise, and evidence-based information on pre/post workout exercises, warmups, stretches, yoga asanas (stretches), whilst there're loads of articles on "what stretches to do before/after running" or "best pre/post weight lifting exercises" and SOME journal papers, it seems a bit muddier and harder to find. - Any good evidence-based books, protocols, etc. that anyone's aware of? Any trained physiotherapists here have a good recommendations? submitted by /u/H0w-1nt3r3st1ng [link] [comments]

Basic body weight exercises to help build running endurance? Posted: 03 Feb 2021 06:42 PM PST Hi, I (23M) recently started running after a very long period of inactivity. Needless to say, there's a fair amount of weight to be lost and stamina to be rebuilt. Currently I run alternate days and follow a couch to 5k type of program. I'm in my 4th week and it's gotten extremely intense. While sticking to the previous week's workout for another week is something I'm considering, I'd also like to build up my leg muscles while sticking to the runs. What basic non equipment exercises can I start incorporating? Thank you all so much for all the advice and resources! submitted by /u/LimpIntention4806 [link] [comments]

Pushup endurance Posted: 04 Feb 2021 08:59 AM PST Hey everyone, I need to do 2 minutes of pushups for the navy. My problem? My core seems to give out at around 45 to 60 seconds. This is making my maximum pushups around 30 (got 42 once). Any recommendations for increasing how long i can continue to do pushups? submitted by /u/Forgedinwater [link] [comments]

Squatting problems Posted: 04 Feb 2021 10:59 AM PST So, I squat with around 5KG (11lbs) just to learn the squatting motion better. The problem is that I get upper back pain/ache while and after the squats. It might be because I see myself tending to hunch my upper back more than my mid and lower back. It can even be because I lean too much forward to compensate for the lack of feet stability/balance. What should I work on moving forward? Maybe feet stability? ​ Thank you submitted by /u/Fakes1 [link] [comments]

I'm consistently losing reps in dips Posted: 04 Feb 2021 02:05 AM PST One month ago, I could pull off 38 dips(14, 8, 7, 5, 4) but now I can't do more than 36(14, 8, 6, 4, 4). Why am I losing results? Rest between sets 60 seconds. I'm terribly underweight. My height is 172 cm, weight 48.5 kg. Can anyone help me? I'm desperate. P.S my food is perfect. Vitamins, protein are in order. I took a long rest recently(one week ago). It didn't help. I sleep for 8 hours on average. edit. I thank everyone for the answers. submitted by /u/Pavlukanq [link] [comments]

BWF Primer - Exercising on Rest Days Posted: 04 Feb 2021 10:03 AM PST Hi everyone! I am doing the BWF Primer and wanted to get your thoughts (pros/cons) of exercising on rest days. I find it easier for my overall well being to maintain a consistent regular morning routine. I am thinking about doing the BWF Primer routine on Mon, Wed, and Fri, and doing walking/jogging (or jumping rope) on Tues, Thurs, and Sat. Sunday will be a complete rest day from morning exercise. So what do you think about this plan? Any problems that you foresee? submitted by /u/vmchico [link] [comments]

Best routine for a weak skinny fat girl? Posted: 03 Feb 2021 08:20 PM PST Hey there! I was told about this sub to help with my skinny fat problem. I am 5'4 125 lbs and I am unfortunately very skinny fat. I have almost no muscle and it's hard for me to do even 3 push ups. I bought a pull up bar and I am very scared to use it. Can anyone recommend some exercises I should be doing to improve my physique? Also, how many days a week should I be doing this? Any feedback would be appreciated:) submitted by /u/justagorl0 [link] [comments]

Newbie to BWF, some guidance is appreciated Posted: 04 Feb 2021 09:18 AM PST For some context, I am 27 and have always been physically weak (never been athletic) most of my life with no regards to my health. The idea of working out used to scare me very much, thinking I am not strong enough to life weights or do push ups, etc. I have always been insecure about my body, looks and became a hermit due to it having no social or dating life. Due to my nature of having an office job (spending 10-12 hrs at work), I have gotten even weaker and fatter. I was obese till last year at my highest weight at (245 lb). I decided to give keto a try and have lost 75 lbs since; didn't think this was possible for me. This is my current progress pics (https://imgur.com/a/iWztxyo). I still have lots of abdominal fat that I want to lose and get lean/strong with good muscle definition. I have been doing some incline push ups for past few months and now can do regular push ups slowly (10 reps). I couldn't do a single push ups before, so this is definitely a progress. Gyms are currently closed due to lockdown and am looking for a good beginner workout plan that I can stick to. My goal is to have strong muscles and tighter body with a good frame. I am absolutely new to bodyweight fitness and have quickly glanced at the FAQ but still feel overwhelmed to get started. Can anyone point me to the right direction, any help/advice will be greatly appreciated! What's the usual timeframe when you start to see noticeable difference? 1 more question, why is it that when I relax my abdominal core, there is hanging fat but when I engage my core, I notice less hang (https://imgur.com/a/ghKDoMf)? Thank you submitted by /u/RoseBuckler [link] [comments]

Can you please evaluate my weekly workout routine? Posted: 04 Feb 2021 09:01 AM PST I (33M) am trying to train at home with minimal equipment:• a pull-up bar• a pair of parallel bars for dip training• a couple of dumbbells 10 kg each. I know this sub is about bodyweight training, I do however include exercises with dumbbells in my current workout routine. I'm thinking of getting rid of them eventually. My goal is to keep fit, gain strength and build muscles. My knowledge of weight and bodyweight training is limited to random articles and YouTube videos I found on the internet. With that information, I came up with a workout routine that I'm going to present you, but I feel like it's not really good as it could be, for the following reasons: First of all, I struggle to keep following the routine consistently. I'm often very tired every other day and so I tend to skip some of the training days almost every week. I'm not sure about the number and variety of the exercises. Maybe should I drop some of them and increase the number of sets for the remaining ones instead? I don't know if I'm training each muscle group well enough. This is my current weekly workout routine: Mon Tue Wed Thu Fri Sat Sun Push Pull Core Rest or Cardio Total body Bike Rest I basically strength train 4 days a week plus 1 or 2 days of bike riding.The names I used to call my workouts are not 100% accurate, it's just something I came up with to distinguish them.I didn't include much of lower body training because I think I train my legs enough riding my bike. Here is the description of each workout.Exercises are grouped in pairs of similar muscles involved, for the first two workouts; pairs of antagonistic muscles for the total body workout.I do 10 minutes of warmup before and 10 minutes of stretching after. Push Workout (Chest, triceps and shoulders) Superset 1 Chest Fly (with dumbbells) x 2 sets Push up x 2 sets Superset 2 Triceps Dip x 2 sets Triceps Extension (with dumbbell) x 2 sets Superset 3 Overhead press (dumbbells) x 2 sets Front raise (dumbbells) x 2 sets ​ Pull Workout (Back and biceps) Superset 1 Squat (with dumbbells) x 2 sets Deadlift (with dumbbells) x 2 sets Superset 2 Pull up x 2 sets Inverted row x 2 sets Superset 3 Glute bridge x 2 sets Bird dog x 2 sets Superset 4 Hammer bicep curl (dumbbells) x 2 sets Handgrip x 2 sets ​ Core Workout (Abs) Superset 1 Plank Bicycle crunch Side plank Flat leg raise Reverse plank Crunches ​ Total (upper) body Workout Superset 1 Bench press (with dumbbells) x 2 sets Bent over row (with dumbbells) x 2 sets Superset 2 Push up x 2 sets Pull up x 2 sets Superset 3 Hanging leg raise x 2 sets Bird dog x 2 sets Superset 4 Tricep kickback (with dumbbell) x 2 sets Bicep curl (with dumbbells) x 2 sets Superset 5 Plank x 2 sets Handgrip x 2 sets –––––––––––––––––––––– What do you all think about this routine? Should I change something?I know I should, I don't know what, though. Thanks in advance for any tips you can give me. Cheers submitted by /u/Mt_B [link] [comments]

Planche advice? Posted: 04 Feb 2021 12:34 PM PST Hi everybody does anyone have advice for a planche? i can do it with one leg up but when i try to lift my second leg i fall forwards or i just cant lift it. BTW i can do 1 legged planche push ups PS: I am 12 y/o 182cm/6/ft and 63 kg with 13-14% bodyfat. submitted by /u/Noah47854 [link] [comments]

Can I keep my compound lifts on a bodyweight routine? Posted: 04 Feb 2021 08:36 AM PST Hey everyone, I just have a quick question about my routine. When the pandemic started, I started following the bodyweight routine over at FitnessFAQs and have made a lot of progress. Now that gyms here have generally reopened (and are relatively empty in the morning), I wonder if it'd be helpful to add compound lifts to my routine in two separate sessions - lifts in the morning before work and bodyweight training in the evening. Is this overtraining? I've only been consistently exercising for a few months, so I'm still a relative beginner. Thanks for your help! submitted by /u/Frodigan [link] [comments]

My experience working through the TRX basic program. Have you tried it? what did you find worked well? Posted: 04 Feb 2021 05:59 AM PST submitted by /u/hall-ben [link] [comments]

One arm hang, benefits Posted: 04 Feb 2021 07:56 AM PST Hi. I've seen in few human flag tutorials that one arm hangs are good exercises to build strength for human flag, is that true? submitted by /u/PytonRzeczny [link] [comments]

Can I perform the Banded Pallof Press on my knees? Posted: 04 Feb 2021 12:52 AM PST My only option for attaching a band for this exercise is a stout desk leg, which means I have to get down on the floor. My lower legs would be in contact with the floor but everything above the knees would run perpendicular. Is this a viable option? Thanks! EDIT: Forgot about my door handle... Tried it and it works great! Good to know the kneeling version is also an option though. Sorted. Thanks for your help everyone! submitted by /u/Sedkno [link] [comments]

Advice on trainer/ beginner workouts Posted: 04 Feb 2021 12:23 AM PST (40M 99kg, based in the UK) and want to get healthy and take control of my life. I can see it spiralling into an abyss with inaction and this cyclic chain of emotions makes it harder to exercise. I have been active on and off but since last year I have put on lot of weight. I have the motivation to exercise, it always feels good when I exercise. I need more accountability and feel if there is someone who can train/coach I would get out of bed and exercise. I am new to bodyweight fitness and writing to enquire if there is any personal trainer or partner who can be with me online 1-1 and have 4-5 sessions in a week. If anyone is available/interested please DM me submitted by /u/vmvuvrt [link] [comments]

Pull Ups vs Chin Ups Posted: 04 Feb 2021 10:55 AM PST So I can barely do one pull up with very strict form but can do chin-ups with ease. (Pronated vs Supinated grip). What may be the reason for this and what can I do to improve my pull up count? ​ Thank you submitted by /u/Fakes1 [link] [comments]

28 M From fat skinny to exercising and losing weight and getting fit. Now I am too skinny ??!! Help me gain muscle. Posted: 04 Feb 2021 10:54 AM PST Hi there. I started last year with home workout videos and been doing it consistently from last 6 months. And been eating healthy and in deficit to get the weight in order. Now I feel like I'm getting too skinny. Upperbody I weigh 135 lbs and height 5'7. I used to weigh 155. Lbs before. What can I do to gain some muscle and only at home . Don't have access to gym cz of COVID. any guidance is appreciated. Just to mention that I have started to eat about more and will be in surplus from now. But I would like to know what exercise can I do at home? submitted by /u/jerrie86 [link] [comments]

Dumbbell weight plate seal Posted: 04 Feb 2021 10:40 AM PST Apologies if this isn't allowed, but I've been given some dumbbells and they are 'York' plates, however some have now cap where the (I'm assuming it's cement) is kept to keep the weight, missing. I'm unsure what the specific terminology of that part is. Anyone have any tips on how to block it so it doesn't fall out (I'm sure it won't as it's solid but just in case) or if there's anywhere you can buy them from? submitted by /u/YBJ2094 [link] [comments]

Ring mounting advice Posted: 04 Feb 2021 10:07 AM PST Hi all, I purchased a set of gymnastic rings a few weeks ago and I am in love. I've never felt my chest muscles under such focused load as when I do ring dips and different ring push-up variants. My rings are currently hanging from a cheap pull-up rack I bought a few months ago and I'm working on a more permanent and versatile solution. I'm trying to make the installation simple and elegant. I'd rather not have wooden blocks or metal L brackets bolted into the ceiling. So I'm looking for a bit of advice on how to install a safe and simple mount into my concrete ceiling. Here's my current materials and plan: Materials: - Gymnastic rings - Cordless drill (black and decker, nothing special) - Masonry drill bits - Ceiling hooks with concrete expansion sleeve screws (Haven't shipped yet so I'm worried about stock as well as some of the reviews....) Plan: Drill into concrete by starting with smaller bit and working up to diameter of the expansion sleeve (I'm hoping my drill is powerful enough). Drill to a depth 1/4-1/2" deeper than the expansion sleeve to allow room for dust. Remove dust and debris from hole. Place anchor hardware on ceiling and insert concrete sleeves, tapping gently with a hammer to get them in if needed. Turn hex nuts to expand the sleeve until I run out of strength. Hook my rings on and good to go. I'm a handy guy but not experienced with concrete drilling/fastening. I've heard using a regular drill should still work, but will take longer than a hammer drill. I just want to make sure this makes sense and see if anyone has advice. Here are 2 other hardware solutions I'm considering if the original ceiling hooks don't work out: Single-piece Eye Hooks (For strength, I like the single-piece hook and at least they have a weight rating) Screw-on Eye Hooks (Similar to above, but the eye hook is screwed on afterward. I'm skeptical of the weight limit on these since there are 2 points of failure - the concrete sleeve and the eyehook threads) Any advice would be greatly appreciated before I start drilling into my ceiling and hanging upside-down. I plan to share an installation walkthrough afterward if it works according to plan! submitted by /u/eH9116 [link] [comments]

Need some advice Posted: 04 Feb 2021 09:59 AM PST So, I have a problem with my wrist, I can't put it flat down and apply pressure to it, meaning I can't do push ups, this problem has been here for a few months now and is taking ages to heal, it doesn't however hurt when I use my fists while doing push ups, so I've been doing that, however, my mum has told me to stop as it still applies pressure to the wrist. What do I do? Do i carry on doing the fists? Do I do a different exercise? Do I not do any exercise with my wrists? submitted by /u/Clockmannn [link] [comments]

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