I use a pillow in front of me every time I do the crow pose. Face planting was common in beginning, lol.
Human flag will be just a cool fitness goal and for random self-admitted attentionmaxxing.
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Yeah the crow pose used to scare me. There is really no downside in using a pillow to take precautions.
The human flag just looks cool.
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Good article from this weekend.
I hit pullups to sternum for 4 sets of 4-6 today. I see a muscle-up in the next quarter year, hopefully.
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If you can do 15 bar to chest pullups you can probably accomplish a muscle up. Though this may differ for everyone. From my anecdotal experience, 15 strict wide grip pull-ups = the ability to do a muscle up. At the time I was doing pull-ups every day for around 5-6 weeks. I was determined to reach a goal and thus specialised. Reached my goal in a little over a month.
You can balance things out by working opposing muscle groups (like a powerlifter doing a ton of band pull aparts and face pulls when specialising in bench). This might not work for you, but it worked for me. Then again perhaps I’m not the greatest guy to take training advice from, so… Many… Injuries…
I recently prioritised squats because I had (and still relatively have) a really shit squat in comparison to my intermediate level bench and pretty good deadlift. Within 3 months I put 40kg on my 1rm by squatting almost 3x/wk (and I’m not a “newbie” lifter either).
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Are you referring to ring muscle ups or bar muscle ups? If it’s the former then the ability to hold a false grip on the rings is just as important as pull up strength IMO (unless you want to destroy your shoulders by doing the ridiculous kipping crap you see in CrossFit). Unless you’ve got a solid false grip yo7 won’t be able to get through the transition from pull to dip.
On bar. I’ve done false grip on rings for pullups. They’re a must for ring muscle-ups as you’ve written.
Anatomically, why is it better for the shoulder to protract as much as they do in the support position?
Second, within the ring training community what (if anything) is done for structural balance? For me, most of the moves I want to pursue encourages humeral internal rotation while very few balance out that action. I can think of the front lever as a move where retraction is the emphasis but no other moves from the top of my head.
I’m not part of the ring training community, rather I did a bit of gymnastics as a child and took up ring training again during my late teenage years. I think I can firmly state gymnastics at an advanced/competitive level throws health right out of the window.
Injuries are common and can be quite vicious to boot. From sternal stress fractures to rotator cuff tears to bone spurs and premature arthritis; gymnastics has it all. The people who compete competitively are typically tough as fuck and can train through serious pain. Ring training gave me horrendous costochondritis. My costal cartilage would crack and pop all daaaayyyy.
For structural balance if pertaining sole to ring training pullups rows and reverse flies etc can counterbalance all the “pushing”. As to the support position, for the recreational calisthenics athlete it probably isn’t a necessity. For the gymnast mastering the support hold paves way to more difficult exercises of which use the support hold as a starting benchmark
Get ready for some fat forearm gainzz
#yeet
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The inverted deadlifts are a lot harder than they look, at least for me. I had to put them earlier in workout today to get more quality reps
I tried them a few hours ago.
The way they make my upper back feels is almost like the way rack deadlifts do and my core is rocked. Highest rep set was 5, but i was making an effort to hold the top position for a second. I’m not sure where to place it in my routine.
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I place them on upper body day because I mostly feel them in the upper back and abs.
What does your program template look like?
Do you have anything in your template that works traps like traditional free-weight exercises might?
I posted it in “Over 35 lifter” thread but below is what it is.
Day 1 Calisthenics Focused Push A
Dips: 3 sets/ 10 reps
Handstand Holds: 3 sets
Day 2 Weights Focused Pull B
Hex Bar Deadlift: 3 sets/ 5 reps
Day 3 Calisthenics Focused Legs A
Front Levers: 3 sets/ 1 min.
Shrimp Squats: 3 sets/ 10 reps
Day 4 Weights Focused Push B
Barbell Bench Press: 3 sets/ 5 reps
Day 5 Calisthenics Focused Pull A
Towel Pullups: 3 sets/ 10 reps
Wall-walking Bridges: 3 sets/10 reps
Day 6 Weights Focused Legs B
Barbell Front Squats: 3 sets/ 5 reps
This routine is followed over a 2 week period ideally, taking an off day every other day. This means that I’m normally training 3 times a week. The exercises listed above are just my main exercises I’m striving for progressive overload on. They are my “strength-work” if you will. Once I get the prescribed sets and reps, I’ll either try to add reps or add weight respectively.
After my main exercises are done. Then I typically make room for my assistance work. I generally just try to give the rest of my body with higher rep “pump work”. I work through the basic movement patterns (i.e. push, pull, lunge, hinge etc. ) to turn it into a full-body workout. So I guess this routine could be summed up as a “Push, Pull, Legs Focused Full-Body Workout” spread over a two-week time span. I try to just have fun with this as this assistance work is just to fill in the gaps. If I’m short on time, I just do my mandatory exercises and call it a day.
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So-called upside down pullups.
I emailed you.
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I’ve concluded there are only so many difficult calisthenics goals one van work on at a time, sort of like how many lifts you can achieve at a time. I am going to have two lower body days, one starting with pistols, one starting with speed skater/shrimp squats. Then I’ll have one day dedicated to exercises to get the muscle up and one other upper day to focus on levers and assisting exercises.
What do you people think?
I think that would make sense. I have found through experience that I can’t really focus on more than 2 difficult calisthenics moves in a session. Any more than that and I can’t seem to progress.
As you’ve said, pick some movements you want to get better on and work them for a given time. If able to, maybe look into “grease the groove” type methods. That could be a possibility as well.
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