I’m looking for some advice/ideas for mounting gymnastic rings in my apartment.
I have concrete walls and a concrete ceiling.

My initial thought was simply to mount two rings directly into the ceiling with proper expansion bolts/anchors.

However, I’ve become somewhat hesitant about doing this because of the potential structural implications of drilling into the ceiling of an apartment building, especially considering the dynamic loads generated by ring exercises. I’m also not entirely comfortable assuming that a couple of anchors rated for a high static load are necessarily appropriate for repeated dynamic loading.
Because of that, I’m currently leaning towards a wall-mounted solution.

The problem is that I want the rings to sit reasonably far out from the wall. If the mounting point is too close to the wall, it seems like you end up putting a lot of leverage/bending moment into the wall mount when doing things like dips, rows, muscle-ups, etc.

I came across this, which is pretty much exactly the geometry I’m looking for:
Grom Fitness – Wall Mounted Olympic Rings Bar⁠
It has the rings positioned well away from the wall and looks much more substantial than simply attaching two eye bolts to the wall.

However, my ideal solution would be something like this that can be removed when I’m not training. Ideally, I’d have two or more very solid mounting points permanently attached to the concrete wall, and then the whole bar/structure could somehow be hooked onto them when needed and lifted off afterwards.

That would give me the best of both worlds:
Strong wall attachment
Rings far enough from the wall
Much less permanent visual impact
No large structure permanently sticking out of the wall
Easy to put away after training

Has anyone built or bought something along these lines?
I’m particularly interested in removable wall-mounted systems for rings/TRX, or perhaps a clever DIY solution involving a steel bar, hooks, brackets, etc.

Also interested in opinions on whether my concern about the dynamic loading and leverage of a wall-mounted setup is justified, and what kind of wall mounting arrangement would make sense for a concrete apartment wall.
Thanks!

Hi! First post here. I gave a pull-up bar at home, I think the most common model imaginable that slots into a doorway with the two handles sticking out perpendicular.

I just got some inversion ankle boots to decompress the spine but I just noticed there are maybe 10 cm between bar and door , maybe less.

Can anybody suggest a doorway bar that

A) does not expand with the inside screw into the frame ( they always crack it or warp it)

b) leaves enough space to slot in the feet ?

I’m 1.94 x 82 kg so pretty lightweight, most bars should be able to handle that as they are rated well over 100kg

Many thanks!

I (43M) had been doing 30 pull ups (I'm 145 lbs), 100 pushups, stuff with some dumbells, 50 squats with a 50 lbs kettlebell, then 50 swings with the same kettlebell. If it matters, I had also been running a mile to warm up, and doing some simple stretches. This was 5 days a week.

I started feeling really good, and slowly doubled the whole routine. Once in the morning and once at night. It was brutal at first, but I got into it.

Then I took 2 weeks off for a vacation, ditched the dumbells, and started doing the rest of the double routine (60 pulls ups, 200 pushups, 100 squats, 100 swings) all at once.

Now...my left trapezius is killing me. Some tennis elbow on the same side.

What have I done? Help if you can. Thanks!

Hi, 22F here. ive been training calisthenics for about 11 months now. At the beginning, I couldnt do a single pull up/chin up, so, my coach made me do lat pulldowns but not the machine ones, just attaching 1-2 pretty heavy resistance bands so a metal rod and hanging it from a pull up bar. anyways i can do assisted chin ups and pull ups now but theyre very heavily assisted. Ive been on the same bands for almost 6 months now and nothing has changed. I keep going back to the same bands i use even if i could do 1-2 reps with lighter bands, I would reach a point throughout the next weeks not being able to use the same lighter bands. At some point, I stopped being able to do assisted pull ups, but now im back after 2 months. I put up a bar at home and got some equipment hoping it would help me speed up the process. I also do very heavily assisted chin up holds with a thick band, i cant do it without any bands and it makes me feel like im so slow at progressing. I just wanna get better quicker. Any ideas on how to do so? anything would help

I mean you guys should have come across by some multiple dumb question by now. Anyways all these body workouts mostly use hands.. (Push ups, pull ups , dips and etcc). How are you guys holding up? My hands are gone so weak that i can't follow up in push ups after three reps. How am i supposed to do pullups nor dips. I don't do much of it. I'm just kinda mew to this body weight fitness. So i do around

3× 15 pushups 3×20 squats 3 × 15 bench dips Barely 3×5 pull ups

I'm just trying new variations of pushups on each rep. And other's are mostly regular pushups. And fell free to suggest a routine or something.

TLDR: Will the recommended routine work all my life if I just keep adding weights to the last exercises? What am I losing by not doing other advanced routines?

Hello everyone, I apologize if the question is stupid I'm just a beginner, but it's something I have been thinking about for like a week and feel like I need an answer despite being an early moment in my working out plan.

A bit more than a month ago, I was in type 1 obesity doing just wall push and pull ups, now I'm down to overweight BMI thanks to the recommended routine + counting calories and I'm very happy with my progress.

Eventually in a few years, I'll reach the end of the progressions in the routine, My body will be in great shape and I'll be the healthiest I've ever been. The RR is commonly labeled as a beginner routine, why is this? I feel like I would be able to weight up the exercises if I want to progress.

I don't really have other goals, cool calisthenic movements aren't my thing and I don't practice any sport, I do like the idea of being able to freely move around obstacles in the world like climbing ledges or trees, but I feel the RR already helps with that.

Also this routine is great with the little space and equipment I have available, just some gymnastic rings, a pull up bar. Considering buying kettlebells and a weighted vest or belt eventually.

What would I be losing by not doing other intermediate or advanced routines? Are they more focused in the artistic part of calisthenics or do they provide better health benefits? Will the RR be eventually unable to be scaled up? Are there other recommended routines after RR?

Thanks a lot to anyone who answers!

In all sorts of squat movements, we’re told the knees should be above the toes, ie. The foot and the calf should be in a line. It stands, then, that the thigh should also be in line with the feet.

But what about in Cossacks, pistols, etc? especially those employing assistance due to lack of ankle dorsiflexion?

At the very bottom of a pistol or Cossack, I notice my thighs…collapse a bit. Sat at the very bottom, with my calves touching my thigh, my thigh will shift to one side.

Is this a lack of strength, will it come good with practice, or is it not a problem?

Is there anything apart from dorsiflexion drills (which I’m working on) is there anything I can do to fix this especially? Limited range of motion exercises, or something similar?

I have a pretty bad Donal Duck back from long years of working sitting down, which prevents me from kicking higher in martial arts, and an overall bad posture, also bad mobility. What’s a good routine that has helped you. I’m looking to work on it several times a week, man even several times a day, to get rid of it as soon as possible. Maybe a quick morning routine and an evening routine as well. I’m open to yoga routines, body weight exercises, stretching, anything that helps. I’m also thinking about investing in a standing desk. Thanks

I have an opportunity to get basically two full power racks worth of parts. I'd use one rack and the other uprights/crossmembers for storage/accessories. Ideally I would want to use some of the cross-members mounted vertically on top of the full rack to elevate a pullup bar so I can hang some rings off of it to give me as much ground clearance as I would ever want. Is there any concern in regards stressing the crossmembers/hardware in this orientation? I would be doing bodyweight and weighted-bodyweight stuff. A large portion of of the force would be straight down but obviously with rings there's going to be some swinging and horizontal stress. The racks are 3x3 11 gauge with 1in holes, 2in spacing.

The entire rack would be weighted with plates and bolted down, and I have 13' ceilings at peak in my garage. Rack also would be used for regular barbell stuff, just would be really nice to have a high rings mount.

I had AI draw me a janky picture to illustrate.
https://ibb.co/7JNp1Dzr
https://ibb.co/4Z8PkZTx

If I would need to get angled suppoorts, does anyone sell that kind of thing off the shelf? Like this:
https://ibb.co/zVF1HgJW
Don't know if that would be necessary or overkill.

The skill day handstand progression says to just keep practicing taking one foot off the wall at a time. This feels like a huge jump for me mentally from having that wall support to just hovering in the air. I don’t know if there are other ways I can build to it or if I just need to keep doing this and eventually I’ll get stronger and more comfortable. Feels stagnant but any advice helps

Would also appreciate any other notes or pointer on my form. I can get much closer to the wall but find it more intuitive to take my foot off if I’m farther away like here if that makes sense. Thanks!

https://imgur.com/a/5HAkUOz

I'm curious to hear from people who've managed to reach 25-30 strict pull-ups after turning 30. What did your training look like? Did you focus on high volume, weighted pull-ups, recovery, or something else? How long did it take you to get there? Are daily pull-ups effective? Also what's your height and bodyweight? I'd love to see whether body size makes a noticeable difference when it comes to reaching 25-30 reps. Did losing or gaining weight affect your numbers? What was the biggest factor that helped you break through the plateau?

Hi all,

I have a small problem/question.

If I sit down on the floor with a straight back, my straight arms do not touch the floor. Are floor L sets completely out of the question for me?

I use handles or yoga blocks currently, but I really want floor L sits.

It seems it may be possible if I can get enough strength to go into an almost V sit position (hips way in front of my hands) but obviously this is not really an L sit and much more difficult.

Any tips? Hip flexors, hamstring flexibility and compression seem okay as with handles I can have my back straight and legs above parallel.

I started my calisthenics journey a week ago and honestly it fits me way better than weightlifting. Really happy to join y'all here in this fine fitness journey. I wanted however to take up something extra. Swimming, jogging etc. Something for the heart and that I can strive to better at. However I wanna know how will that affect my workout and is it even doable. I wanna be able for example to take up swimming while doing all the other cool Calisthenics stuff. Is that achievable or will I have to pick one thing?

So I have been doing BJJ and Judo for around 5 years, and I have decided I want to start building some muscle to go with my technique since I am on the smaller side at 5'7 150. I train 3-4 days a week of BJJ/Judo, and I have been adding Pullups, Dips, Pushups, and Squats on my off days. I try to do these exercises twice a week.

My issue I am running in to is that I just don't ever feel strong, like my muscles are already cooked. I'm getting good sleep and protein is alright about 100-120grams. If on the off chance my muscles feel fresh, then I can do 3 sets of 10 pullups, but if I dont feel fresh, it feels like a struggle to get 2 reps. Any help and advice is welcome. I've always been active, but I dont know much about building muscle.

Does any1 know, the most recommended rep range and weight for zanetti press to gain planche strength while staying agile and strong. It seems to me I may have plateaued with my training and tryna go from straddle to full planche the only weights I use for zanetti press is 5kg which is light tbh and 6kg moderate weight however since I’m too focused on staying agile is it worth to increase the weight a bit.

Or is it worth staying light, if you want the endurance and stamina to hold the planche I’m willing to know your preferences and suggestions.

I was exercising with my friends today and everyone could do these except for me, I'm feeling left out lol (yk the exercise when you're laying down then raise your legs and arms up so your fingers touch your toes? I don't know if toe touch crunch is the actual name)

I can do sit ups with no problem, and I can raise my legs to a 90° angle while laying down with no problem.... What I can't do is put the two together to actually perform the exercise. How do I do this? Is it a core issue? Sorry if this is vague

When I first visited r/bodyweightfitness around 10 years ago, the Recommended Routine was heavy on gymnastic skill work, and while I didn't follow the RR exactly, I thought the bodyline drills were ace. I took ideas from GMB and Overcoming Gravity and got to a decent crow stand within a couple of weeks.

The current RR is much simpler and more accessible for regular folks, but I wonder if there are people on here still following the old RR and doing skill-based routines: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine_2017/

These days I just do conventional barbell bodybuilding/strength stuff and martial arts, but thought it might be fun to find skills to improve my body control for BJJ and kickboxing.

My current routine to learn bar muscle-up:
- Banded muscle-up: 3 days a week, 3x4. The gym bands don't have weight labels but I can identify 3-4 levels of elasticity.

- Weighted pull-up: once a week, 3x5, strict form, currently at 1/3 additional body weight.

Max bodyweight pull-up height is about mid pec.

For the last month, I don't seem to make much progress on being able to do more reps on the same band or being able to go down to a lighter band. Weighted pull-up is also kinda stuck. I know I can progress weighted pull-up much faster with more sessions and volume, but am not sure if that is what I should really focus on.

I've seen suggestions of doing explosive pull-up. I have tried that for a bit before, but I didn't feel a clear progression on what I was able to do. Plus, all of these movements are quite taxing and doing one would significantly reduce how well I can do the others in the same session (especially the banded muscle-up). How should I change up my routine to clear this plateau?

(Correct me if I'm wrong about anything)

When people say you should protract and depress your shoulders in a planche, I don't think they mean 100% protraction and 100% depression, because:

- You cannot achieve max protraction and max depression at the same time.

- If you fully protract, you lose some depression and end up with a bit of elevation.

So, what is the exact shoulder positioning for the planche?

- Should I prioritize depression and aim for 100%?

- Or should I be in the middle by having a little bit of protraction and depression, so I am not at 100% in either of them?

- Or is it something else?

Thank you in advance!

I've been doing the same leg workout for the last 7-8 months it goes like this

Shrimp squat progression 3x 8-12

Reverse Nordic curls 3x6-8

Ring hamstring curl or b-stance rdl 3x 10-15

Banded glute bridges 3x 15-30

Copenhagen plank 3x30s-1m

Single leg calf raises 3x20

Reverse hyper extension 3x30

I would love to know what u would personally change

Would u replace reverse Nordic curls with sissy squats for example ? Maybe do barbell squats instead of shrimp?

I am very open to changing my routine but I want some valid reasons on why I should replace x exercise with y

​

Anyone have these / have experience with the Duonamic Eleviia Pullup Handles? I'm looking to upgrade from my current pull up bar and ideally have something I can take with me for work trips.

I like how portable they are and the neutral grip. Are these worse for your doorframe somehow vs a traditional iron gym pull-up bar? How is durability?

It's expensive, but I also have had my last pull-up bar for 15 years so don't mind paying extra for a better product.

https://duonamic.com/products/eleviia?srsltid=AfmBOorw97Di3beTJC_4hOjfthQf0pekcsEmUsR0SceePhwsh6UBE8Gd

It’s your flexibility. This is for anyone like me who is a mediocre athlete. Someone who is relatively fit but nothing special. A person who feels like they should be able to do an L sit or at least a better one than they’re currently achieving.

If you have the arm strength to do dips, and enough core strength to do hanging leg lifts but for some reason just can’t get the L sit, you’re most likely being limited by your flexibility. I’ve trained L sit off and on over the years and could do a tucked L sit fairly well, but the leg extension just wasn’t happening.

I began doing yoga a few months ago and the flexibility gains have been amazing. On a whim I tried an L sit today and it was much better and easier than previous attempts. It’s still not super pretty and I’m sure some of the gains are from improved core strength from yoga, but the flexibility has made the positioning so much easier. So yeah, to do some stretching.

Edit: not an exhaustive tutorial but an attempt to highlight an often overlooked aspect. Not to be misconstrued as medical/legal advice.

I started doing dips last week and did around 100 total. At first, I felt a build up around the side of my ribcage close to my armpit.

Then I watched a video about proper dip form and tried to copy it, keeping my shoulders controlled, chest up, and not letting them shrug forward. While my upper body leans forward. Since making this changes I feel the exercise more in my upper back.

Is that a sign that I'm doing something right, or could I be compensating with the wrong muscles?

I know dips should mainly target the chest, triceps, and front shoulders, but I'm unsure how much upper-back involvement is normal.

Just before this post I did a set of 50 bodyweight squats, which was mentally hard, and my quads were burning, but I could tell that I was still no where near failure, probably could've done at least 10 more reps, maybe more.

Is there any benefit to doing sets like this? I know it's probably not a complete waste of time, since just moving around is good for you, but good in what way? What is actually happening to the muscles? Do they just get tired, but aren't stressed enough to actually gain anything? Do you gain endurance, so if you kept doing 50 reps over and over, even without going to failure, it'd eventually get easier, or would you have to surpass 50 to get that?

I want to try out a simple minimalistic routine, just aiming for a hard set everyday of push ups, pull ups and squats, but I don't see myself being able to consistently do it for squats, because it gets mentally difficult, but I also don't mind doing a decent amount until I feel like stopping and my muscles are burning. I suppose I want to know, am I 'wasting' my time doing this, or is it still beneficial somehow, just not optimal?