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Progressive Calisthenics - The Official Blog for the PCC Community

regressions and progressions

The Smith Machine and Push-Ups: The Calisthenics Odd Couple

October 13, 2015 By Derek Spoden 9 Comments

Smith Machine Push-Ups Lead

There are very few objects that come to mind when thinking about “calisthenics equipment” other than the floor, a bar, and maybe some chalk. Bodyweight culture prides itself on minimal equipment, unrestricted movement, and the ability to exercise anywhere. The Smith Machine represents absolutely none of that.

When most bodyweight enthusiasts think of a piece of equipment like the dreaded globo-gym behemoth that is the Smith Machine, few would see an incredibly effective tool for learning and perfecting your push-up form. While the Smith Machine may evoke visions of flared elbows and terrible pressing technique form below the bar, I suggest getting above this piece of pop-gym equipment for perfecting your horizontal pushing pattern with incline push-ups!

Smith Machine Push-Up SetupThe Smith Machine is basically just an adjustable straight bar, so it really is a bodyweight athlete’s best friend in disguise when it comes to learning push-ups, both the basic and one-arm versions. Strict form push-ups are an absolute foundation of calisthenics, but they can be difficult for beginners, or those with shoulder injuries, to initially learn and perform safely. Earlier progressions like wall push-ups and knee push-ups are fairly fixed positions, but incline push-ups can perfectly fill the rather large gap between the vertical wall and the flat floor. While we can’t adjust the wall or the floor, the adjustable bar of the Smith Machine provides an effective way to perform an incredible range of push-ups at various inclines without having to sacrifice form.

The most common piece of equipment for incline push-ups is often a bench, a plyo box, a chair, maybe even your kitchen counter, but these items often vary from location to location and don’t really offer specific and strategic height modification. Not all of us go to gyms and not all gyms even have Smith Machine stations, so any squat rack with adjustable side safety bars or bar catches can be used with this article’s tips in a similar fashion—however, do exercise caution and always use a slow tempo when using an unsecured barbell.

Hand Close-upTo begin working on Smith Machine incline push-ups, start with the bar set to about chest-height and set up your stance and grip as you would any other incline push-up, except you will be gripping the bar rather than placing an open-hand on the floor. This slight difference can cause the elbows to naturally want to flare out to the sides, so keep your grip close to shoulder width and be mindful of your form. I do recommend using a “thumbs over the bar” grip rather than wrapping them underneath, as this allows the wrists to turn out slightly and keep the elbows pointed inwards. After performing a good 10 reps to get a feel for the angle, assess your performance and fatigue.

Did you hit 10? How intense was it? How many sets could you complete? Ask yourself these questions while you rest and adjust the intensity accordingly. If you didn’t make all the reps, raise the bar a notch or two, then try again at this higher level. If you made all the reps and everything felt good and easy, then lower the bar a notch or two and repeat this process until you find a level that allows you to perform more than 5, but less than 10 repetitions for consecutive sets with good form—mark and remember that level as your base training level. Depending on your fitness goals, once you can perform 4-5 sets of 10 incline push-ups on a given bar level with <2 minutes rest each set, it’s time to progress.

These incline push-ups can also be easily modified based on specific training goals by raising or lowering the bar to alter movement intensity. Lower the bar until you can only perform 3-5 reps to emphasize strength. Move up and down to amass numerous sets within the 8-15 rep range for building size. Or try raising the bar to test your stamina and stability with higher reps (30+). The height of the bar can be adjusted to change the movement’s intensity based on your body angle across a wide difficulty range depending on the equipment’s adjustment design. Bar height/intensity can also be changed from set to set and rep to rep, allowing for seamless Pyramid Sets, Drop Sets, or even Interval Sets.

At this point, you can also modify your foot position from wide to narrow as mini-progressions between bar heights, making the same level push-ups more difficult as your stance gets closer to centered or easier as your stance and base of support widens. Using a straddled stance will give a much wider base of support and make the movement a bit more stable. As the stance narrows towards shoulder width and then tight together, the balance shifts more towards the upper body.  From there, you can even begin to stack your feet or perform push-ups with one leg raised, placing more weight and much more balance demand on your arms.

One-Arm Raised Push-UpWith these same methods of adjusting movement intensity via bar height and foot placement, one can also begin to safely explore the more advanced one-arm push-up progressions. Although most of the preceding article has been geared towards beginner calisthenics practitioners who are attempting to learn basic push-ups, all of the stance strategies and varied intensity tactics discussed above can be used by more intermediate and advanced bodyweight athletes attempting to learn or perfect their one-arm form. No matter your level, using an adjustable bar is a simple and effective way to track and ensure your progress.

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Derek Spoden, PCC, M.S., is a personal trainer and health caretaker from Minnesota who enjoys teaching calisthenics to clients from ages 8-80. Bodyweight exercise and mindful exploration are at the heart of his training.
Check out Facebook.com/derekspoden to learn more about Derek!

Filed Under: Progressive Calisthenics, Tutorial Tagged With: beginner drills, calisthenics equipment, Derek Spoden, incline push ups, push-ups, regressions and progressions, Smith Machine

Calisthenics Regressions for Strength Progress

June 23, 2015 By Matt Schifferle 29 Comments

Al and Danny Kavadlo demonstrate regressed push ups

I once attended a very high level Taekwon-Do seminar taught by an Olympian ranked 3rd in the world. I was looking forward to learning a lot of advanced techniques–yet here we were, all of us black belts, simply learning how to stand still.

The instructor spent the rest of the day drilling us on how to improve the techniques we all learned years ago. Even though we never strayed beyond the “easy” kicks and punches, we all became much better by the end of the weekend. Since that seminar, I’ve taken that lesson to heart not only with Taekwon-Do but also calisthenics.

It’s always important to train your foundation no matter how advanced you become.
It’s always important to train your foundation no matter how advanced you become.

When I first discovered Convict Conditioning, I made the mistake of rushing into the more advanced steps. This was despite ample instruction not to do that in chapter 11! Even though I could (barely) meet a regression standard, I figured I had passed that level and no longer had any need for that technique. After all, I could do loads of close push-ups, so why would I ever need to practice push-ups on my knees?

But, just like my Taekwon-Do, I’ve learned that I’m never above the earlier steps. There are always a few nuggets to discover with the earlier steps no matter how many reps I can do of the more advanced techniques. Here are a few examples of how the earlier steps can still hold some value to your training.

1: Warming Up

It would be considered foolish to load a bar with your maximum working weight for your first set, yet that’s exactly what I used to do. I would go from 0-100 mph as I cranked out reps of the the hardest step I could muster. Is there any wonder why I was plagued with muscle control issues, balance issues, and sore joints after a few weeks?

These days I always start my workouts with some of the first level steps of each exercise. If I’m practicing bridges I still start with step 1 (short bridges) to wake up my posterior chain and loosen up my hips. As a bonus, this approach to my practice also allows me to fully dial in my mind-muscle connection. My body and mind will both be warmed up for the next steps. It also helps me get a feel for the state of my body, so I know if I can push hard or if I should take it easy that day.

2: Muscle Building High Fatigue Drop Sets

In Paul Wade’s article, “the Diesel 20”, he mentions using easier techniques to highly fatigue a muscle group towards the end of a workout.

On of my favorite methods is to start with archer push-ups, then drop down to the narrow push-ups, then normal push-ups, and finally push-ups on the knees.

Like all drop sets it can be sort of funny to shake and struggle with an “easier” step. Watching myself struggle to get 6 knee push-ups is always a great way to keep myself humble.
Like all drop sets, it can be sort of funny to shake and struggle with an “easier” step. Watching myself struggle to get 6 knee push-ups is always a great way to keep myself humble.

3: Filling in Tension Gaps

For the longest time I’ve always noticed my back and biceps muscles would fully contract at the top of a pull-up but they tend to relax a bit towards the bottom of each rep.

Mark Shifferle Keep Tension on Back Muscles

I refer to these points as tension “gaps”. These gaps can be detrimental to muscle development, strength, power and can place more stress on the joints.

One of the best ways to fill in these gaps is to use an easier technique and practice proactively tensing the muscles at these weaker points in the range of motion. By going to the Jackknife pull-up, I was able to work on maintaining the tension in my back while keeping my shoulders and arms tight at the bottom of each rep. This is much easier on the earlier steps because my muscles are not overridden by a much higher level of resistance.

4: Learn What’s Missing

Many times I’ve struggled to advance because I was missing a critical technical detail.

The worst example was my journey into single leg squats. Again, I was foolish and just breezed through some of the earlier steps thinking I was above them. Within a couple of months, I was doing 10 single leg squats on each leg. The catch was I was tilting and moving all over the place and sometimes had to slightly bounce out of the squat. I also had to do them on an elevated surface so my front leg could extend below the level of my supporting foot.

After a year, I developed tendonitis in my right knee and it got so bad I had trouble walking up stairs. I struggled to figure out what was wrong for months, and was sometimes on the verge of tears with frustration. As a mountain athlete I need strong and healthy legs to hike, ski and pedal and here I was hobbling around like an old man.

I finally swallowed my pride and started all the way back at step 1 in the squat progressions. By the time I had made it to narrow squats, I had learned that my legs had exceptionally unbalanced development in the hips and hamstrings.

I still make close squats a staple of my training to keep my muscles balanced
I still make close squats a staple of my training to keep my muscles balanced

It’s been over a year now and I’m back to doing single leg squats. Now there is no bounce, no tipping or wobble and I don’t need an elevated surface. Even though my numbers are far lower than before, my legs have never been stronger or healthier. I would never have figured out where my technique shortcomings were unless I went back and explored the earlier steps to a deeper level.

5: Learning to Use the Body Better

I believe Progressive Calisthenics is more than just a system for building strength and muscle. To me it’s a vehicle towards understanding my own body and learning how to use it better. Using the earlier steps has always been exceedingly helpful towards doing this. I can always control myself and dial in cleaner technique with an earlier step than I can with an advanced step. My mission is to learn why the earlier steps are so much cleaner and more stable. Once I know why, I work on bringing those qualities up to the more advanced moves. Of course, as my advanced moves become better so do my earlier steps and the whole process starts over again. In this way the quality of the earlier techniques feeds into the more advanced moves and the advanced moves make it possible to learn even more from the earlier moves. It’s a cycle that’s infinitely progressive.

In the martial arts, the student is always encouraged to retain the lessons they learned at the previous ranks. There’s a reason why students are encouraged to have a “white belt mindset.” The color black is made up of all of the rank colors that come before it so when you wear a black belt you’re still wearing a white belt, a green belt and so on. The earlier belts, and the exercises they represent are never discarded. They simply remain in the mix. The same thing is true for calisthenics, the earliest steps are never discarded but are recycled and re-purposed.

Discard nothing and gain everything!

 

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Matt Schifferle a.k.a. The Fit Rebel made a switch to calisthenics training 5 years ago in an effort to rehab his weight lifting injuries. Since then he’s been on a personal quest to discover and teach the immense benefits of advanced body weight training. You can find some of his unique bodyweight training methods at RedDeltaProject.com and on his YouTube channel: RedDeltaProject.

Filed Under: Progressive Calisthenics Tagged With: beginner's mind, calisthenics, drop sets, Matt Schifferle, progressive calisthenics, regressions and progressions

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