FITNESS REVIEWS AND IMAGES: Bodyweight

Showing posts with label Bodyweight. Show all posts

Tuesday, 17 March 2015

In Pursuit Of Bodyweight Perfection

New Exercise and Fitness Review

Throughout my career, I’ve observed and counted thousands of reps. Along the way, I’ve seen that the difference between a good rep and what I see some people attempting to pass off as one can be a pretty large chasm.

As lead instructor for the Progressive Calisthenics Certification, I’ve personally tested hundreds of aspiring trainers on the staple movements of bodyweight training.

In order to pass the certification, PCC candidates must go through a series of 100 total reps consisting of squats, push-ups, hanging knee raises, and pull-ups, known as the Century test.

Not every rep gets credited, and not everyone passes. It’s easy to think that a pull-up is just a pull-up, but there are key details that can make the difference between a good rep and a cringe-worthy one.

Al Kavadlo

Here’s what I look for in each of those four exercises. Ask yourself: Are your reps up to snuff?

The perfect squat

A perfect bodyweight squat begins with a tall chest, neutral spine, and flat feet. The toes may be turned outward slightly or the feet may be placed parallel—depending on individual factors, one may be more or less favorable. As the individual begins squatting, their hips should move back while their knees slide forward slightly, allowing the ankles to dorsiflex. The heels need to remain on the ground throughout the movement, however.

One of the biggest issues I see when testing people on squats is failure to complete a full range of motion. In order for a rep to count, you must lower down until the tops of your thighs are at least parallel to the ground. Though this is less range of motion than what I consider ideal, just getting to parallel is still lower than most people think. A really impressive squat goes deep enough for the hamstrings and calves to press into one another.

The range of motion at the top of the squat is also crucial. I’ve seen a lot of people shortchange this part by failing to engage their glutes and fully extend their hips, while others neglect to fully lock their knees. To get the real benefits of the full bodyweight squat, I can’t stress enough how crucial it is to go all the way down and all the way up. It’s so simple in theory, and yet many people still fail to do so.

Arm position is up to the individual, but most people find that reaching their arms forward on the way down helps facilitate proper form. Ideally, I like to see a neutral spine through the entire range of motion, but with bodyweight squats, I’m willing to grant a bit more leeway than when a barbell is loaded on someone’s back. Still, do your best to keep your chest tall and shoulder blades retracted during all squat variants, bodyweight and otherwise.

The perfect push-up

People who are good at push-ups have a way of making them appear effortless. For this reason, it’s easy to underestimate how much work can go into a proper push-up.

Just like the squat, range of motion is often the biggest issue I encounter when testing PCC candidates on their push-ups. Failure to get low enough is a common problem, but locking out at the top is just as often an issue.

In an ideal push-up the body should remain in a straight line from the back of the neck down to the heels the entire way up and down.

A full push-up requires a minimum of 90 degrees of flexion along the outside of the elbow at the bottom of the rep, and a full extension at the top. It’s also essential that the elbows stay fairly close to the trunk and are never placed at or above shoulder height. The knees should remain locked, with the feet together.

Posture is often an issue with push-ups as well. It’s all too common for folks to shrug their shoulders or allow their hips to sag when performing this exercise. In an ideal push-up, however, the body should remain in a straight line from the back of the neck down to the heels the entire way up and down. Think about engaging your abs and squeezing your glutes to help facilitate this.

Female PCC candidates perform kneeling push-ups under the same guidelines, with the exception that the alignment be maintained from the back of the neck to the kneepits.

The perfect hanging knee raise

The biggest thing to look out for when performing hanging knee raises is excessive swinging, especially on the lowering phase. Though a slight degree of wavering is nearly unavoidable, anything more than that is unacceptable. In order to help facilitate a controlled descent, it can help to think about reaching your legs slightly forward in the bottom position, almost like a gymnastic “hollow body” hold, to avoid picking up excessive momentum.

Other than that, it’s important to make sure you have a solid grip in order to maintain control of every rep. We also look for locked elbows and a straight back when testing hanging knee raises. Though range of motion is less often a concern on this exercise than the others that comprise the Century test, it is essential that the knees are raised to at least hip height for a rep to count, with the legs reaching a full extension at the bottom.

Finally, focus on tilting your hips and pelvis forward at the top in order to fully engage your abdominals and make sure your knees come above hip level.

The perfect pull-up

The pull-up is the grand finale of the Century test and the most common roadblock toward passing. Like the other exercises, range of motion is often a factor at both the start and end positions of the pull-up.

Your chin must fully clear the bar on every rep, and a full extension of the elbows is required at the bottom. However, simply completing the range of motion is not enough! The body must also remain relatively straight, with minimal hip or knee flexion.

Though you obviously have to lean back a bit to avoid hitting your head on the bar any time you do a pull-up, your torso shouldn’t have to travel very far forward or backward. Strict pull-ups are much more of an up-and-down movement than a back-and-forth swing. I also look for stable scapular positioning and proper abdominal recruitment. The body needs to be braced tightly!

Female candidates perform the “Australian pull-up”, also known as the bodyweight row. The same rules apply as far as keeping the body braced and utilizing a full range of motion.

Additional Considerations

Explosive movements have a time and a place, but these strength training classics are best performed at a moderate pace. If you start going too fast you will inevitably break form. Clean, controlled reps should be your top priority. Focus on form first and it should help dictate your tempo. It’s almost impossible to go too fast if you adhere to these guidelines. Remember, quality matters more than quantity. Aim to make every single rep your best.

A perfect squat, push-up, hanging knee raise or pull-up is just like Supreme Court Justice Potter Stewart once famously remarked about another topic: “I know it when I see it.” Show me yours if you dare!

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In Pursuit Of Bodyweight Perfection

Saturday, 10 January 2015

Why Bodyweight Training? My Top 5 Reasons For Practicing Calisthenics

New Exercise and Fitness Review

It’s official: Bodyweight training is the number one fitness trend for 2015. The American College of Sports Medicine recently released the results of their annual survey of fitness professionals asking which trends will shape the year to come. Bodyweight training received the most votes!

But why has bodyweight become red-hot lately? And is it even really fair to call something that has existed since the time of the ancient Greeks a “trend?”

The word “calisthenics,” which has become synonymous with bodyweight training, comes from the Greek words “kalos” and “sthenos”, which roughly translate to English as “beautiful strength.” I guess it makes sense that being beautiful and strong is a popular idea!

As someone who has been around the fitness world and ultimately found my home in bodyweight training, I’m not surprised at all by this rise in popularity. Here are five reasons why bodyweight strength training is experiencing such a resurgence, and why you should consider it this year.

Reason 1

Let’s face it: Gym memberships are expensive, especially if you want any personalized instruction. It’s even more expensive to try recreating the strength and conditioning capabilities of an elite sports team in your garage! Maybe this is the reason many people believe that getting stronger, leaner, and more athletic requires a hefty investment. But take it from me: It’s just not true!

You don’t need any special equipment or special shoes; you don’t even need to leave your home.

The universal appeal of bodyweight strength training is that you can do it anywhere, anytime. You don’t need any special equipment or special shoes; you don’t even need to leave your home. You may have noticed that my videos all take place in a park.

There’s probably a park in your town that can give you a similar training experience. Simply put, calisthenics is the most accessible form of exercise in the world!

Reason 2

Though it’s always possible to injure yourself if you aren’t careful, the risk with bodyweight training is significantly less than it is with external weights. Obviously, the odds of dropping a weight on yourself are non-existent if you aren’t under a barbell, but that’s only the most obvious way bodyweight can be safer for you.

There are still advanced bodyweight moves that can challenge you every bit as much as a heavy deadlift or bench press, but you won’t have to worry about throwing out your back or getting a bar stuck on your chest if you fail.

When the most resistance you can possibly move is your own weight, the chances of tweaking something while attempting something ambitious are a lot smaller.

Reason 3

It’s intimidating to be a beginner surrounded by people who are way better than you at something. Add to that the testosterone-fueled nature of most weight rooms, and it’s easy to see why the gym can be a scary place for those new to working out.

With bodyweight training, a beginner can train at home without any anxiety about anyone looking down on them for their strength level. Someone who’s not able to bench even an empty barbell can still do wall push-ups without fear of judgment.

On the other end of the spectrum, there are some people who think that bodyweight training can only get them “so far.” This is understandable, especially given what I said earlier about how the maximum load you can lift with bodyweight is a percentage of what you weigh.

Dead Hang One Arm Chin-up on Rings (Right and Left)
WATCH THE VIDEO – 00:46

However, one great thing about the recent calisthenics movement—and YouTube—is that everyone can now see how, with single-limb exercises and the proper manipulation of leverage, you can progress any movement pattern to levels that can build extreme strength. There’s no way to fake or cheat movements like a one-arm pull-up and front lever!

Reason 4

In calisthenics, progress is made by moving onto more challenging movements, not by simply moving to a heavier weight like you would with a barbell or kettlebell. That beginner who starts out with a wall push-up or kneeling push-up before progressing to a full push-up can eventually progress all the way to a one-arm push-up—and they’d learn plenty along the way!

Handstand Human Flag Hybrid
WATCH THE VIDEO – 00:17

Unlocking these new skills adds a fun, playful challenge to bodyweight training that can be missing in the numbers game of strength training. Whether you’re working on a freestanding handstand or a human flag, there are always new goals and dreams to keep your attention and interest.

Once you can do each one of these moves on its own, you can even combine them!

Reason 5

Perhaps the most important reason why bodyweight strength training has become so popular lately is due to the enthusiasm of its participants. Bodyweight practitioners are known for supporting one another and spreading a positive attitude, continually inspiring each other toward growth.

There’s an instant camaraderie among those of us who train bodyweight, which makes it easy to organize informal calisthenics meet-ups, as well as more organized events like tournaments and certifications. We’ve all been doing our part to spread the word, and I guess it’s been working!

Bodyweight practitioners are known for supporting one another and spreading a positive attitude, continually inspiring each other toward growth.

More and more people are finding out that the only piece of equipment anyone needs to get in amazing shape is something we all have at our disposal 24 hours a day. It’s your body. Make the most of it!

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About The Author

Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.

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Why Bodyweight Training? My Top 5 Reasons For Practicing Calisthenics

Tuesday, 8 July 2014

Bodyweight Bonus: 5 Show-Off Moves With Practical Benefits

New Exercise and Fitness Review

Bodyweight strength training has been getting a lot of exposure lately. Moves like the human flag, which were once only seen in circus acts, are now popping up in primetime TV commercials for deodorant. Not surprisingly, the growing popularity of some of these formerly esoteric exercises has created a polarizing effect in the strength training community.

While many gym-goers are excited by the beauty and simplicity of using nothing but one’s own body weight—and clever manipulation of leverage—to create challenging new exercises, others are critical of the calisthenics community. One of the biggest gripes many conventional lifters have with bodyweight training is that advanced calisthenics exercises serve no purpose other than showing off. There is some merit to these claims in certain cases, but don’t dismiss all advanced calisthenics as parlor tricks.

Bodybuilders and calisthenics folk have a lot more in common than they realize, so there’s no need for petty bickering. We all want to develop an eye-catching body and perform better physically, and what one person finds useless in this quest another may find invaluable. Besides, one could easily make the argument that bodybuilding is equally about showing off. Is there really any practical purpose to having 20-inch arms?

No matter your athletic or aesthetic goals, these five cool-looking calisthenics moves can give you the best of both worlds. Use them to impress your friends and build serious strength along the way!

1 The Full Back Bridge

More than just an impressive visual, the full back bridge is a timeless functional movement that can build total-body strength and improve your flexibility dramatically. If you’ve never tried bridging, get ready for a humbling experience. I’d be willing to bet that the biggest, strongest-looking dude in your gym would struggle to hold a full back bridge for even a few seconds. Also known as the “wheel” pose, this move demands strength and harmony throughout the entire body.

To perform the full back bridge: Lie on your back with your knees bent and feet flat on the floor. Place your hands next to your head, palms down, with your fingers pointed toward your shoulders. Press into the floor with your hands and feet, arching your back to lift your chest forward and push your hips into the air. Keep your thighs, glutes and back muscles active to avoid putting excessive pressure on your spine.

Initially, aim to hold this position for 30 seconds. Then come down, rest, and repeat. In time, you can go up and down for reps in “bridge push-ups,” which can you work toward another movement on this list, the kip-up.

Like all exercises, there are many variations on the back bridge, and the fun doesn’t stop with the full bridge. You can keep progressing into single-leg or dynamic versions that will continue to challenge both your strength and flexibility. Whichever way you do them, full back bridges will work wonders for the posterior chain, particularly the spinal erectors, hamstrings, and glutes, which is why I’ve nominated them in the past as the best bodyweight alternative to the deadlift. They also serve as an excellent stretch for the entire front of the body, especially the hip flexors, abdominals, and pecs.

2 The L-sit

The L-sit is a classic isometric exercise that works your entire body, particularly emphasizing the abdominal muscles. In order to perform an L-sit, you need a strong core, strong arms, and better than average flexibility in your hamstrings. If you don’t have those traits yet, well, practice and work up to this move to help build functional strength in all of those areas. I dare you to find a weak individual who can hold this pose for a full minute!

“In order to perform an L-sit, you need a strong core, strong arms, and better than average flexibility in your hamstrings.”

I recommend learning the L-sit by practicing on parallel bars or another elevated surface. Begin by holding yourself upright, like you would at the top of a parallel bar dip. Then raise your legs straight out in front of you until they’re parallel to the ground. Your body will wind up looking sort of like the letter “L” (hence “L-sit”).

If you can’t get to this position right away, practice with one or both knees bent to work your way up to the full position. If you don’t have bars or handles, try doing an L-sit on the ground. Bear in mind that this is more challenging; you have less leeway to lift into the hold.

If you’re having a hard time transitioning from an elevated L-sit to one performed on the ground, try holding yourself up on your fingertips instead of your palms to create more space to lift your legs. This will also provide an additional challenge for your hands and fingers, two important areas that often don’t get worked enough. It’s win-win!

3 The Elbow Lever

Performing an elbow lever requires grace, flexibility, and major mental focus. It’s one of the rare exercises which helps develop strength and balance throughout your whole body. Practicing this move will also help teach you how to create total body tension and build serious core strength to boot.

An elbow lever is performed by leveraging your hip bones against your elbows while balancing on your hands with your outstretched body hovering over the ground. Place your palms on the floor with your fingers facing back toward your legs and bend your elbows so you can rest your hips on them. Slowly shift your weight forward and away from your feet until they float up off the floor.

Keep your whole body engaged as you hold this position isometrically for time. Like the L-sit, practicing elbow levers on an elevated object can be a helpful way to ease your body into the full expression of the exercise.

Once you get a feel for this move, you can raise the stakes by attempting the single-arm version. Now that’s a feat worth sharing at the family picnic!

4 The Archer Pull-up

“Begin like you’re performing a normal wide-grip pull-up, but bend only one of your arms as you pull your chin over the bar.”

One common misconception in strength training is that once you can bust out a certain number of pull-ups, your only option is to progress the exercise is to add weight. Anyone who has done archer pull-ups knows this isn’t the case!

The archer pull-up is a great way to use just your bodyweight and still add a significant degree of resistance to the traditional pull-up. Begin like you’re performing a normal wide-grip pull-up, but bend only one of your arms as you pull your chin over the bar. This means your torso will shift toward that side while the opposite arm stays straight. You also need to reach your legs slightly to the side to counterbalance.

You may find it helpful to open your grip on the extended arm at the top of the rep, allowing your hand to roll over the bar. Practice this move alternating sides on each rep. You’ll be surprised how quickly they add up!

The archer pull-up can also be a helpful lead-up to the one arm pull-up, one of the most challenging and elusive moves in all of bar calisthenics. There’s always a way to keep your bodyweight training regimen fresh and challenging!

5 The Kip-up

The kip-up is a visually impressive bodyweight exercise that shows up in many disciplines including calisthenics, martial arts, and parkour. It’s a great way to work on explosive power, hip drive, and total body coordination, plus it’s a useful skill for getting back to your feet quickly. If you ever fall on your butt during your training, returning to your feet via kip-up is the best way to redeem yourself!

To perform a kip-up, begin by lying on your back with your palms flat on the ground on either side of your head, similar to the starting position for the back bridge. From there, roll your thighs up toward your shoulders and get ready to explode from your hips. To land a successful kip-up, you’ll have to kick your legs up and out as hard as you can and push off with your hands a split second later. The timing is crucial and will take some practice to master. When landing, try to get your feet under your center of gravity in order to avoid falling backward. Think about whipping your legs around in a circle so you land toward your toes. Be patient; performing a smooth kip-up can take a lot of trial and error.