Bodyweight Training - Page 23

Steve Low wrote on August 10, 2010:
Hands pronated makes it SLIGHTLY easier, but if you want to work higher level gymnastics strength you need to do it with palms facing down.

On March 14 2013 05:35 mordek wrote:
Hmm so this whole time I've been doing Back Lever with my palms facing down. Just browsing some stuff on it as I come close to achieving this and I see everyone with hands pronated. Fortunately I came across this on the CrossFit boards as I was writing this post:

Yay! I was worried for a second I learned it wrong/suboptimally.

On March 13 2013 18:20 paulcostin wrote:
Hi eshlow,


Im new here but I read your book "Overcoming Gravity" (a masterpiece on BW training) and started with the training progressions.
Currently Im doing the level 3-4 dynamic workout (i prefer dynamic work over static holds) for 3 times a week.

It looks lke that:

Warmup
Skill work (Lsit,handstand)
Muscel up assistance
Box Hanstand PU
Dips on Rings
Pullups on Rings
RTO Pushups
Rows

I can do now 10 reps for 3 sets for each of these exercices and I have a few questions concerning further progression:

1. I read the part where you compare the strength needed eg. for a OAC is comparable with a 90% BW Pullup.
My goals look more like achieving a full front lever pullup, but would it be better to just add weights to my pullups and when I reach a proper amount of strength to do some skill work or should i just take the next progression from your book (level 5 -6) and dont add weights to my pullups ( the same question i have also for dips)?

2. If I will add weigths to pullups which type of pullups should I do to gain the most strength for further progressions?
Chinups, Bar Pullups or Ring Pullups

3. If I do weighted Ring dips should I do them with RTO or not?

4. Any tips to progress faster with freestanding Handstand? It just seems it takes ages to hold a freestanding Handstand cause I can keep the balance just for a few seconds . Im afraid now that I come to the point where I can do 10 Wall Hanstandpushups but I wont be able to progress to do them freestanding.


Sorry for the long post, but Im just at the beginning and I dont want to do mistakes already.

Thank you very much

On March 14 2013 21:08 eshlow wrote:


If you plan on learning more movements (higher level strength) then you did learn it wrong....

You need the elbow conditioning for the hands facing down for things such as one arm pullup, cross, planche, etc.

On March 15 2013 00:28 4thHatchery wrote:
@mordek: you're doing BL the better way (palms facing down, thumbs pointing outside, not towards eachother like in the picture). Where were you browsing stuff btw? I don't like watching stuff on youtube, most of the stuff I've seen is done with atrocious form and then titled as a high progression =/

@paulcostin: IMO treat tuck FL pullups as a separate rowing/horizontal pulling exercise and not as a progression to regular pullups/chinups, so go with adding weight.

On March 15 2013 00:36 Rixxe wrote:
When doing pullups, how straight should the arms be in terms of ROF? I feel like my ROF is getting worse with weighted pullups, and i'm not sure if that is worse than using a 'full' ROF with less weight. If that makes sense.

I'm also getting extreme shoulder and neck issues on my left side when doing weighted dips, is it common to get some strain (probably not the correct word) when doing BW + more than half BW?

Cheers

On March 14 2013 22:52 paulcostin wrote:
Thanks for the fast reply,

Actually i feel some pain after muscle up work in my elbows , so i guess it will be the best to stop it and do some weighted pullups and dips till my muscles and tendons get used to it.

I got it with the OAC progression, but as i wrote OAC are not my primary goal.
Im a little confused now cause i dont know if I should start with the next pullup progression which would be for level 5/6, tuck FL pullups or if i should just add weights to the pullups/chinups?

If you recommend weighted Chinups, do you mean they are best for OAC progression or are they also superior to Ring Pullups if I want to learn skills as FL and BL? I also read that Ring pullups are better for shoulder health.

I ll write an review , best book out there for BW training

On March 15 2013 00:36 Rixxe wrote:
When doing pullups, how straight should the arms be in terms of ROF? I feel like my ROF is getting worse with weighted pullups, and i'm not sure if that is worse than using a 'full' ROF with less weight. If that makes sense.

I'm also getting extreme shoulder and neck issues on my left side when doing weighted dips, is it common to get some strain (probably not the correct word) when doing BW + more than half BW?

Cheers

On March 21 2013 21:12 mordek wrote:
Pretty bummed I seem to have pushed too hard and now have a minor strain in what I would guess is my proximal biceps tendon/shoulder (aggravated doing straight arm work, back lever, weighted chins). And this is after two weeks off from the gym and being sick most of that time! Going to follow the tendonitis protocol but disappointed I'm going to lose out on another few weeks of training. Goes to show you can push the joints/tendons too fast though.

On March 29 2013 01:16 Hyaena wrote:
Hi,

lately I've been interested in bodyweight training, but there's one thing I'm concerned with. I have slight scoliosis (my left shoulder is lower) and the consequence is slightly bigger left/right pectoralis/shoulder. Most people, even after telling them, aren't noticing it. The thing that annoys me is while using compound exercises I get much better left pectoralis activation (especially in the upper part), while on the other side shoulder gets more activated. With isolation exercises, activation is more balanced (left side of the chest is still better activated), but I find basing chest training on mostly cables limiting and little boring ...

I'm afraid if I start doing bodyweight training (and currently really want to do it exclusively), imbalance might get even bigger. Last night I did some push-ups, and noticed that my right shoulder does part of the job (at the expense of upper part of right pectoral muscle), but both sides of the chest got nice pump. Of course, I'm not, and don't plan to be, huge ... just to be in shape. I'm entirely fine with current imbalance, just don't want to develop it even more.

I'd be grateful if someone has experienced something similar and has some pieces of advice. Plan is to stay away for some time from pike push-ups (and similar that emphasize shoulders), and do mostly for chest with adding extra dumbbell front raises for front portion of left shoulder and slightly incline press for right pectoralis (try to squeeze it, minimal right shoulder involvement) as correction. I might be completely wrong ...

Thanks!