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Back lever edition

This general is about the discussion of bodyweight training, including streetlifting/weighted calisthenics, mainly basics for hypertrophy, static progressions, dynamics and general gymnastics and street workout.
Suggest regular info for the general: books, go-to videos, cues.
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>>66766808
Dyel general
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Based general
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RESOURCES:
>/cg/ pastebin
https://archive.is/KnadZ

>Routines
BWF Primer (zero training experience/knowledge)
https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwf-primer/
r/bodyweightfitness recommended routine (early beginner - late beginner, strength focused)
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Start Bodyweight basic routine (early beginner - late intermediate, strength focused)
https://archive.is/Y24Yq
r/naturalbodybuilding quarantine workout template (mid beginner - late intermediate, hypertrophy focused)
https://old.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template/

>Progressions
https://docs.google.com/spreadsheets/u/0/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/htmlview
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How short is this man supposed to be
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>>66766817
He mogs you but ok
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All need is some decent pecs, Dips and what push variation do i need?
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>>66766808
i need your help bros, i can only do 5 pull ups, how can i get my number up? i wanna do at least 10 with good form and full rom
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>>66766905
Ring flyes
Planche pushups if you're able
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>>66766950
I dont have rings
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>>66766925
Grease the groove
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How to get rid of sternum pain? It popped while I was doing dips about 4 years ago and ever since then it's been "stuck" and achy, can't do dips, it used to pop for relief but now even that doesn't happen.
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What can I do to hit my traps real good?
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>>66766905
Decline for upper chest perhaps? I found dips did help to grow my lower chest, not so much upper chest.
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>>66766966
Well then weighted dips is the best chest exercise you're going to get out of calisthenics. You can try weighted pushups too, but it soon becomes impractical to load the exercise unless you can manage some sort of autistic setup like pic related.
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>>66767005
https://youtu.be/YzCctmxPl9o
This is a good resource from based baldie. Also doing shrugs in a handstand/pike position work traps to an extent.
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>>66766830
taller than you I'll bet
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>>66766905
back lever hits the chest. To train it you need to follow a progression. For example:
advanced tuck back lever
half lay back lever
full back lever
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>>66767276
forgot to mention... chin up grip is very important for this exercise... if you do the normal pull up grip it's much less effective.
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>>66767276
Nigga nobody trains back lever to build chest. He's better off just doing more dips
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>>66766966
dips,cross, any maltese progression,box maltese ,leans etc
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>>66767449
Statics bro, help achieve front lever. I am stuck on adv. tuck right now and I need bang-for-buck exercises to achieve; nothing too autistic plz.
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>>66767347
back lever is superior to unweighted dips in every universe
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>>66768574
I meant weighted dips, sorry for not specifying
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>>66767806
the best thing you can do is some sort of a "front lever press". Some people call it a "front lever pull" here is a video:
https://www.youtube.com/watch?v=1UvcNP4LqO0
(these are half reps because he didn't go to a dead hang position)

since you can't perform FL with straight legs you need to break up the exercise into a bunch of exercises
- pulling from dead hang to advanced tuck FL
- pulling from advanced tuck FL to inverted hang
- full FL partials lower end ROM (range of motion)
watch 30 seconds of this
https://youtu.be/YJWykfUeP44?t=169
- full FL partials upper end ROM
watch 30 seconds of this. Your goal is to go 10cm away from the bar (the guy fails the first rep, but the muscles don't know so it's still a good effort even if you drop lower)
https://youtu.be/cHROTzthnTU?t=644

These exercises are not some holy grail of FL. One of many ways to achieve it, as long as you work at it consistently you'll get there sooner or later. You don't need to be doing all of them in a single workout. I am just giving you ideas to make your FL workout fun with exercises that are good.
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>>66768752
I meant weighted back lever
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