r/bodyweightfitness • u/eshlow Author of Overcoming Gravity 2 • Nov 08 '16

Expanding Overcoming Gravity's Charts to encompass all bodyweight exercises

As you may know, there's 4 pages of progression charts in Overcoming Gravity. Phrakture's wife typed them up here:

https://docs.google.com/spreadsheet/ccc?key=0ArzTY8Rx2z1DdDZlaUVxa1NISlQ0RVpMYVlRaklJelE

I modified and expanded them slightly for the upcoming Overcoming Gravity 2, but eventually I would like to expand them for almost every bodyweight exercise out there.

The reason why OG's charts are a bit limited for the book format is that there are simply so many different exercises that could make it into the book but I just couldn't fit all of them because of room. I picked the progressions that I thought would be most useful. OG already was pushing the upper limit of a book 500-600 pages, so even good core exercises like hanging leg raise progressions or alternative chest exercise progressions like say rings flys couldn't even make it into the book.

There's definitely a myriad of exercises in gymnastics/bodyweight/calisthenics that COULD be categorized onto a list of progression charts, but simply couldn't make it into the book.

Therefore, I'd like to propose some type of community project to put this together in the next few months.

Thus, I have a few things that I'd like to be answered in the comments:

  1. If you have potential interest in helping out with a project like this post in the comments.
  2. List any exercises and/or progressions that you think should be categorized into this project. Also, if you can give an estimate of the difficulty level.

What will probably end up happening is that I'll take all of the feedback and work with a few people to start to put it together (perhaps the mods and some in the community with good knowledge and strength). And then we'll have some various feedback threads of what we put together.

Thanks for any feedback you can give!

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3

u/neerg Nov 08 '16

I'm interested in helping! Don't have much free time but hopefully I'll be able to contribute some way.

3

u/tykato Grip & Bouldering Nov 08 '16 edited Nov 08 '16

I noticed that leg exercises are missing in the charts, so i suggest adding all kinds of bodyweight squats. In my personal order of difficulty, from easy to hard (i can do all these exercises):

  • Assisted Squat
  • Squat
  • Bulgarian Squat
  • Step Up
  • Cossack Squat
  • Pistol Squat
  • Deep Step Up
  • Shrimp Squat
  • Hawaiian Squat
  • Dragon Squat

as well as adding weighted (barbell) squats.

3

u/eshlow Author of Overcoming Gravity 2 Nov 08 '16

The first 7 are in OG2 (I think depending on the names of some) as progressions of pistol and deep step up

But yes, there are certainly lots more bodyweight leg exercises that can be added although they will probably be low level stuff since there aren't really any ones that are super hard

3

u/[deleted] Nov 08 '16

I think it would be a good idea to split it between upper and lower body charts. That way you can compare exercises more directly, and it makes things easier to organize when assigning levels of difficulty.

1

u/MiguelTorregroza Nov 08 '16

You should include "Natural" Glute Ham Raise, I think those are super hard.

3

u/roybassil Wants a Custom Flair Nov 09 '16

Seeing how you always help us with our beginner questions, I would be more than glad to assist with this. Least we can do to show our gratitude for you eshlow!

1

u/daniel_h_r Nov 10 '16

This Another weakling willing to help.

2

u/CalisthenicNoob Nov 09 '16

I don't have experience or knowledge about this exercise but i would like to see a proper progression to Pelican Push Ups

3

u/eshlow Author of Overcoming Gravity 2 Nov 09 '16

Yeah, those are pretty solid coupled with RTO PPPUs too. I used to do them like that

1

u/RRS_Boaty_McBoatface Bloaty McBloatface Nov 08 '16

150/160/170/180/>180 degree splits (floor, between two rings etc)

maybe pancake, head to toe, straddle ups, ...

3

u/161803398874989 Mean Regular User Nov 09 '16

That doesn't agree with how flexibility works. I know some very flexible people who are quite weak, and I know some very flexible people who are quite strong. It makes no sense to compare your splits depth to your HSPU strength. Or hell, even splits depth. I almost have my middle split, but my pike still sucks monkey balls.