Which bodyweight moves?

Kozushi

More than 2500 posts
I've got to take a break from S&S until my shoulder lets me back.

Until then, or even just as a good thing to know, what are the bodyweight moves I should train keeping within the SF system.

Of course these:

  • one arm pushups (one arm one leg also)
  • pistol squats

But what others?

Or, does it matter?

I've been doing dips, chinups, pullups, L and N sits and levers all along.
 

Neuro-Bob

More than 2500 posts
I recommend wheel/bridge pose and regressions. It goes by various names, but used as the “posterior chain” part of convict conditioning. I think it’s great to be held isometrically or done for reps!
 

Nate

Triple-Digit Post Count
Am i the only one who loves ring pushups? Elevate your feet with hands near found and they're good work!
 

pet'

More than 5000 posts
Hello,

@Kozushi
I would go for:
- push up progression / regression (TNW as an example)
- squat progression / regression (TNW as an example)
- pull up
- core: LSit, LSit pull up, plank (HS plank, OA, OAOL) dragon flag

And LSD running or walking or hiking

Then, regarding the flexibility and mobility
Flexibility
- back bridge
- bretzel or twist hold
- toe touch
- split (front and side)
Mobility:
- deep squat
- crawling / animal walk (lizzard, bear, duck, baby),

Kind regards,

Pet'
 

Kozushi

More than 2500 posts
@Kozushi are you 100% sure that push-ups and/or pull-ups won't aggravate your shoulder?

+1 to the crawling
1 handed pushups aggravate my left shoulder but 2 hand pushups are fine. It's the same for dips. Because they are balanced I guess they are fine too. Chinups/pullups can aggravate my left shoulder if I am not careful of how I rotate my shoulder socket a bit when starting the ascent at the bottom, but they are actually okay.

What is driving me nuts is that there is one spot during the windmill of the TGU that hurts in my left shoulder making the move so unpleasant it just isn't worth it. I've become an S&S addict (for its own fun daily challenge but also for it's amazing effects on my health and well-being) that having to stop for a while is really quite a nuisance. But, I suppose I have to look at it as another kind of opportunity, to develop my bodyweight stuff more then.
 

Kozushi

More than 2500 posts
what if you just didn't train your upper body pushing or pulling till it gets better?

or do some physio bands?
I agree but it's only one kind of position that hurts and it's just in my left shoulder, so I can still do lots of moves. Judo doesn't bother it at all, except for handsprings, cartwheels and roundoffs, which are not really "judo" anyhow.
 

Kozushi

More than 2500 posts
Hello,

@Kozushi
I would go for:
- push up progression / regression (TNW as an example)
- squat progression / regression (TNW as an example)
- pull up
- core: LSit, LSit pull up, plank (HS plank, OA, OAOL) dragon flag

And LSD running or walking or hiking

Then, regarding the flexibility and mobility
Flexibility
- back bridge
- bretzel or twist hold
- toe touch
- split (front and side)
Mobility:
- deep squat
- crawling / animal walk (lizzard, bear, duck, baby),

Kind regards,

Pet'
Yes, this more or less fits my preconceptions.
I've been hiking for over two hours a day for a while now (it's the summer so why not?) The moves I've been doing at home are:
  • dips (on the rings and parallell bars)
  • L and N-sits on the parallell bars (one of the best pieces of equipment I've ever bought! I rank them directly after my kettlebells!)
  • chinups
  • pullups
  • regular pushups (I like using pushup handles - deeper pushups and it's nice to hold something)
  • various hangs and pulls on the gymnastics rings

Bodyweight squats outside of pistols of course, seem kind of easy given the amount of hiking I do. Even if we're talking 1 legged squats, a lot of the time when hiking if I'm climbing stairs or going uphill it's a lot like doing 1 legged squats. Keep in mind too that in judo we get up off the ground hundreds of times an hour, and this is similar to one legged squatting.
 

Kozushi

More than 2500 posts
@Kozushi are you 100% sure that push-ups and/or pull-ups won't aggravate your shoulder?

+1 to the crawling
I've noticed the bottom part of the chinups/pullups does indeed annoy my shoulder so I'm settling for half chinups, going down just half way and holding them. I hope this is an alright variation. I haven't noticed anyone recommend them who is in good health.
 

offwidth

More than 5000 posts
You may have have already done this... but if I were you I would be taking full advantage of Canada's healthcare system, and be seeing a Sports Medicine doctor about this before I trained through it...
 

Kozushi

More than 2500 posts
You may have have already done this... but if I were you I would be taking full advantage of Canada's healthcare system, and be seeing a Sports Medicine doctor about this before I trained through it...
My personal doctor is a former Olympian. Don't worry, I'm in good hands, hehehe.
 

Kozushi

More than 2500 posts
Well... I wasn't worried. But as long as you are happy, that's all that counts...
It's the same kind of soreness in the same kind of place as recurs every so often over the years since I started working out as a kid. The simple solution is to do no upper body work at all for a month including judo, but I can normally just work around it and it heals up.
 

pet'

More than 5000 posts
Hello,

@Kozushi
You seem to be in quite good hands. But when I feel some pain, I always use with good results different things:
- arnica
- green clay cataplasm
- curcumin + black pepper in all kinds of food
- cold

Maybe some rehab if needed.

kind regards,

Pet'
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Our SFB Bodyweight "powerlifting" curriculum is hard to beat. Add some "big pull" (barbell deadlift, kettlebell swing, kettlebell snatch), and you are covered.
 
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