Body weight Fitness

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    FFR Simfile Author
    FFR Simfile Author
    • Jun 2003
    • 7471
    #1

    Body weight Fitness

    Anyone really into body weight strength training?


    I'm talking about more than just pushups and situps. I've been moving towards more advanced things myself.

    Just recently mastered the L-sit; I can now hold one for 20 seconds off the floor. E.g.: http://flipfittraining.com/wp-conten...2/SAM_1193.jpg , but without books under my hands.

    Also working on handstand pushups. I can do about 10 of them on the wall now, bringing my chest as close to the floor as possible. They're quite hard.

    Goal is probably to be able to do a full planche.

    Here's a good video tutorial for progressions to a full L-sit for anyone interested: https://www.youtube.com/watch?v=IUZJoSP66HI

    It's a great abdominal exercise too btw.
    Tags: None
    • SCWolf
      ༼ ͡◉ل͜ ͡◉༽ 👌
      • Jun 2006
      • 1662
      #2
      Re: Body weight Fitness

      I've actually never tried an L-sit, but I'm going to the gym tonight so I'll give it a try.

      What I've been trying to get down is muscle-ups. They're incredibly difficult for me right now, and I could probably only do two in a row. Working to possibly do a set of 10 by the end of the year.


      EDIT: So I got my buddy to take a video of me doing my first ever L-Sit. This is literally ridiculous and I felt like dying. I've done direct ab work maybe 4 times in a my life.


      EDIT 2: apparently it's easier on the dip rack so I'll take wobble city to the ground next time.
      Last edited by SCWolf; 06-11-2014, 08:11 PM.

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        • Arch0wl
          Banned
          FFR Simfile Author
          • Dec 2002
          • 6344
          #3
          Re: Body weight Fitness

          I'll give the L-Sit a try when I do chest/tris next; am fully prepared to die

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            • Reach
              FFR Simfile Author
              FFR Simfile Author
              • Jun 2003
              • 7471
              #4
              Re: Body weight Fitness

              For those interested in learning how to do it:

              Keep your knees locked once you're advanced enough to do it. The more you bend them, the easier it is. Hence, if you're new and can't do them, start with legs bent, and slowly straighten them as your abs get strong enough to hold them.

              You can do them in sets as well. They're a better ab exercise than situps and crunches anyway.


              I'll probably do up a tier list of body weight exercises and their difficulties with some tutorial video links in the near future.

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                • Reincarnate
                  x'); DROP TABLE FFR;--
                  • Nov 2010
                  • 6332
                  #5
                  Re: Body weight Fitness

                  So I just tried the L-sit.

                  My record: Maybe half a second

                  Legs go up, then they go right back down lmfao. I can't even lift them up straight. I have to bend them and then it looks like I'm trying to fuck the air.

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                    • Reach
                      FFR Simfile Author
                      FFR Simfile Author
                      • Jun 2003
                      • 7471
                      #6
                      Re: Body weight Fitness

                      That's why for most people, I would recommend doing the progressions outlined in the video, since a standard L-sit is going to be too hard.

                      It's crazy that chris could hold one for as long as he did without ever having done one before. Obviously his abs are quite strong. With that said, it is easier on a dip bar, and easier with knees slightly bent ;)

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                        • NorthStrong
                          FFR Player
                          • Jun 2014
                          • 102
                          #7
                          Re: Body weight Fitness

                          Body weight stuff is cool. Almost all of my training is with a barbell right now, but after my meet I plan on working in some kind of BW stuff ech day. Chins / dips are great. Hanging leg raises are solid for abs too. Lunges are good for leg sh!t but they're too easy without weight.
                          SCWolf's chitty powerlifting friend

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