A lot of the technical lifts, including front squats or cleans or jerks have joint mobility prerequisites. You can deadlift and work many of the muscles used in a standard farmers walk. But the dynamic component adds some extra muscles including stabilizers and is more challenging. The same is true of an overhead position, all of which require shoulder mobility and preliminary warmups. Moving the lower body while holding a weight overhead is also a feature of Turkish Get-ups.
This means proper preparation is required, increases potential strength and hypertrophy gains, but also is stressful and may increase recovery times. It is done more safely using specialized bars and choosing appropriate loads. As always, starting with low weights and working up is essential to safety as well as connective tissue strength. Of course no one should do any exercise that makes them too uncomfortable.
To be clear though, handstand push ups are not something the vast majority of the population can do. I suspect many lifters who can bench squat and deadlift impressively cannot do them, precisely because they have substantial mass, and they do not necessarily have the balance and stabilization needed.
True, but with a get up, while you are moving the body, the weight remains static (and if you are doing it correctly you are looking up at the weight. Not to dispute that there may be benefits to doing some kind of weighted overhead walk but I personally wouldn’t recommend it.
Yeah, but you can do elevated (inverted) pushups to scale it to whatever level is appropriate. And there is generally less risk to bodyweight exercises because the person doing them is generally more conscious of their loading versus just picking up a set of weights.
I accept that. A lot of these discussions do depend on the details, weights used, experience and joint ranges. Even bodyweight exercises can be unsafe without gradual improvement. One-arm push-ups are hard, human flags extremely do and likely limited to people with lower bodyweight. You really have to work at some of these things to do them and we all have different goals and limits on our time, energy, recovery, yada yada.
I apologize to the OP for my contributing to diverting this thread from the subject of the OP, but …
The flip side. I do wall supported hand stand push ups and yes I am very conscious … that momentary failure may have me crashing on my head. Result is that I probably do one less rep than I could do out of that fear.
As a fitness geek, I feel I should be able to slap others.
I did a couple years of CrossFit and incorporate a few of their methods into my usual routines. I am more of a power lifter but recognize the value of some of their methods and especially gymnastics rings. Every workout is an accomplishment of sorts.
I have never had a serious injury, although am cautious about bench press technique which can be hard on the shoulders with heavy weights. Had I dislocated a shoulder I might also be very careful about loading. The floor press is a reasonable alternative, and Smith machines are your friends. But lifting fifty pounds with one arm is not so different from walking with a hundred pounds using two arms.
Oh I’m not complaining about a fitness nerd fight! Slap away!!!
If it isn’t obvious I am no where near as strength focused as the two of you are (@Stranger_On_A_Train’s only 24kg max for TGU is in a different ballpark than my keeping TGU relatively light …) but I love to geek out and appreciate hearing well thought out perspectives. I don’t even have a barbell and rack anymore. Dumbbells, balance disc, Swiss ball, and rings are my strength training accoutrements.
Yeah we have hijacked from the OP’s looking for core strengthening help though … but that question has already been pretty well addressed I think. So I hope he forgives.
I too love me my rings. And I had set a goal to master the muscle up … one of many goals never reached but the point was the journey not the destination. I’ve also enjoyed failing to master the levers!
I just had expected you to be in the group that winces at the sloppy and therefore risky form and practices many Fitters have. Powerlifting focused with every rep a perfect rep (barring intended momentary failure) was my image for you.
Oh, 24 kg is definitely pretty heavy for a TGU, and it is at the limit of what I’m comfortable with for that or double clean & press; everything heavier is just for swinging or single arm press. Mostly I just stick with 16 kg if I’m doing multiple reps because I know I can do that for 5-8 reps with no loss of form.
If you want to see crazy bodyweight exercises including the progressive exercises leading to a muscle-up or human flag, check out Al Kavadlo. But he’s super skinny, it’s much tougher for big dudes. If you want a good book on bodyweight exercises, Sean Bartram has a great one.
They have their place, as does CrossFit. CrossFit stresses some Olympic lifts and useful things like chin-ups, gymnastics, sprinting, rows and TGUs. I am not a fan of the high volume jumping which begs for injury. My shoulders were sore for much of the time I did CrossFit. It does give you good endurance and the group atmosphere pushes your limits. I understand the military are big adopters.
I have a niece into cross fit. REALLY into it. She was also in the Navy. To say that she is fit is an understatement.
We are friends. Once, during a get together I jokingly said we should arm wrestle. I was 60 years 6’2" 220 lbs. She, ~ 5’7" ~ 130 lbs (every bit of it muscle). We both silently agreed that it was a stupid idea, and no matter who won, we would both lose.
I really don’t know who would have won. I would place my bets on her though.
At work I have a Swopper, along with a desk that can be used seated or standing. At at home I have a normal office chair and normal desk both of which are probably about 15 years old. After 3 years of home office, some of the padding on my home office chair is wearing thin, but now I’m back in the office full time, so it’s not that important. I’ve been thinking about buying something different at home, but another Swopper is rather pricey. Probably I’ll leave it until the next time I have mandatory home office.
The main difference of how I work at home and at work is how long I sit at one time. At home I can easily spend hours at my desk, and I never leave home. I changed that by going for walks in the afternoon, almost every day.
Reading about squats, it sounds like something I should add to my daily routine. Maybe I can get my coworkers interested as well.
And the dogs need their exercise too! The best preparation for walking lots is walking more.
Obviously the fitness nerd brigade has given lots of suggestions… some more to add.
Don’t progress too much too fast and be rigid with recovery days from any strength training. A little goes a long way and too much too fast can actually slow progress.
My parents (79 and 80 years old) will attest to that. After my mom recovered from her knee replacement (recovered = 6 months afterwards, even though the doctor said it takes a year), my parents started ramping up their walking. It really helps, and they are again able to walk to the bluff above the beach - something that was no longer possible before the surgery.
