How to master the exit by force on the horizontal bar

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We analyze the equipment for crossfit and workout.

What is power output on the horizontal bar

Exiting with strength on the horizontal bar is a complex gymnastic exercise that combines pull-ups and push-ups from the bar.

It is used for pumping muscles in calisthenics and workout - training systems, where the weight of your own body is mainly used as a burden. In addition, it is a competitive element in crossfit and functional all-around (FM).

In artistic gymnastics, exits on the horizontal bar are not done. As the Exit by force of two on the horizontal bar explains. Training from a gymnastics coach / Andrey Telitsyn / YouTube, coach Andrey Telitsyn, gymnasts perform only technical and dynamic elements on the bar, and show strength on the rings.

How can you make an exit by force on the horizontal bar

This exercise is performed strictly - practically without the use of inertia, as well as with preliminary swinging, or kipping.

The first option is preferred by workouts, since this performance requires more strength and loads the muscles well.

Kipping runs can be seen in CrossFit and Functional All-Around. Due to strong pre-swing and sharp bending in the hip joints, the exercise becomes easier, so that the athlete can fly onto the horizontal bar on almost straight arms and do more repetitions.

The choice of technique depends on what you are going to learn the exercise for.

Why try exits by force on the horizontal bar and who will they come in handy

This exercise helps you develop:

• Upper body muscle strength … In the pull-up phase, the latissimus dorsi and biceps work, and when you push up from the bar at the top, the chest and triceps are turned on. The shoulders and forearms, as well as the muscles of the core, including the rectus and oblique abdominal muscles, receive a good load.
• Explosive power … Without a sharp and powerful pulling up and throwing on the horizontal bar, you will not be able to make an exit.
• Coordination of movements … By learning a complex movement pattern, you improve coordination, strengthen neuromuscular connections, and teach your body to expend less energy on exercise.

First of all, exits by force on the horizontal bar will be useful for those who want to do CrossFit or FM, compete, or just be able to perform intensive complexes with complex gymnastics.

Also, the exercise should be mastered by those who seek to pump the body without using free weights. Strength exits will provide unusual muscle stimulation and improve your overall fitness.

Among other things, this movement looks cool and can serve as a measure of your skills.

How to determine if you are ready for pulling out on the horizontal bar

Before you start exploring pull-ups on the horizontal bar, do a little test: do a set of strict pull-ups with a straight grip.

If you manage to do it 10-15 times, you can master a new element.

If you did not cope with the test, first pump the muscles of your back and arms, performing pull-ups and push-ups on the uneven bars.

What training exercises will come in handy

Those who have passed the test should start with the lead exercises. They will be useful for both strict outlets and kipping options.

Add these movements to your workouts and do them for 1-2 weeks.

Explosive chest pull-ups

Performing pull-ups smoothly, you will not be able to make an exit by force: you simply will not have time to throw yourself on the horizontal bar.

Therefore, first of all, you need to learn how to perform sharp and powerful pull-ups, moreover, not to the chin, as in the classic version of the exercise, but to the chest.

Hang on the horizontal bar, holding it with a straight grip wider than your shoulders. Tighten your abs to keep the body firm.

Pull yourself sharply to the bar, trying to reach it with your chest, lower yourself back down and repeat.

Do three to five sets of these pull-ups at close range - as many as you can.

Push-ups on the horizontal bar

Jump onto a low bar and do push-ups until your chest touches the bar.

Keep your elbows apart. Keep them at an angle of about 45 degrees.

Perform three sets to the maximum, with good rest in between.

Push-ups

This lead-in exercise will help you master the moment of transition from the top of the pull-up point to the support on the bar.

Jump onto the uneven bars, bend your elbows and lower yourself into push-ups. Then push your body back and place your forearms on the crossbars.

From this position, swing forward sharply, return to point-blank on the uneven bars and squeeze yourself up.

Do three sets of five to eight reps.

Leap exits

This exercise almost completely copies the exits that you have to master, with the difference that here you do not need to use force to get to the top. It will also help to work out the moment of transition to close-up on the crossbar, and at the same time strengthen the muscles of the wrists and forearms.

Find a low horizontal bar, about the level of your neck. Grab the bar with a straight grip slightly wider than your shoulders, with a jump, step out at close range on the horizontal bar and squeeze yourself up.

Jump down and repeat all over again.

Do three sets of six to eight reps.

How to make strict exits on the horizontal bar

Despite the fact that the exits are strict, you will not be able to complete them without swinging at all, especially if you have not really mastered the mechanics of movements yet.

How to do it correctly

Hang on the horizontal bar, holding it with a straight grip slightly wider than your shoulders. Tighten your abs, straighten your legs and swing forward, gaining momentum to pull up.

As soon as your body begins to move in the opposite direction, bend your elbows and sharply pull yourself up to the horizontal bar.

In order for you to be able to turn your hands on the bar and throw your chest onto it, you need to move not vertically from bottom to top, but along a rounded trajectory.

In the video about the beginners 'mistakes, Street Workout coordinator Anton Kuchumov advises Two-way out: 4 beginners' mistakes. Anton Kuchumov / Street Workout / YouTube imagine that you do not pull the horizontal bar towards you, as in pull-ups, but try to lower it in front of you.

Lift up in an explosive motion and twist your wrists forward while simultaneously throwing your chest onto the bar.

Perform a push-up from the bar, and then bend your elbows and lower yourself under the bar again, gaining momentum for the next exit.

How to make it easier to do

It can take a long time before you can make an exit with little or no swing and with straight legs.

Until you have mastered the movement completely or have enough strength, try simplified versions using inertia or additional equipment.

With a jolt of your feet

In this version, immediately after swinging, you bend your legs at the knees and hip joints and, during pulling up, you seem to push with your legs, helping yourself to fly onto the horizontal bar.

You can also try a more difficult version, in which the limbs at the knees remain straight, and you only bend at the hip joints.

With the support

As support, you can use expander bands of different thicknesses: the greater the resistance of the elastic, the easier it is to do.

Hook the expander in the middle of the bar, place your feet in the resulting loop, and force the exit using normal technique.

If you don't have an expander but have a training partner, ask them to push you under your feet. Just tell him in advance about the correct trajectory of movement.

What mistakes should be avoided

Incorrect swing

When gaining momentum, it is important to keep your body in line without breaking at your shoulders or hips. If you lose the stiffness of the body, you will not be able to make a sharp pull-up along the desired trajectory.

In addition, it is important to start the upward movement from the correct point - from the edge of the swing range.

If you miss the moment and turn on your hands later, when your legs have already passed half the way to the horizontal bar, you will not have enough momentum to throw yourself on the bar.

Pulling up too slow

If you move slowly, you will not be able to gain enough momentum and change the grip from hanging to support on the horizontal bar.

No twisting of the wrists

If you pull up sharply, but at the same time do it vertically, you will not be able to change the grip and the position of the wrists will prevent you from throwing your chest onto the horizontal bar.

Exit on one hand

This is a common mistake of beginners who do not have enough strength to get out strictly, and therefore they first throw one hand onto the horizontal bar and only then fall on it with their whole body.

This position is dangerous for the shoulder and elbow joints, since the weight of the whole body falls sharply on one arm. However, she is at a disadvantage.

In addition to the risk of injury, such a performance teaches you to the wrong technique, and therefore it is better to hang an expander or ask a friend to push your legs.

How to add an exercise to your workouts

Learn to do a vigorous exercise three times a week based on your exercise schedule.

First, choose the progression of the exercise that suits you - the level of difficulty with which you can complete at least six approaches to the approach.

For example, if you don't know how to move without support yet, take a thick elastic band and do one approach to the maximum, and then divide this amount in half. This will be your working approach.

Do 8-10 of these sets, resting 2-3 minutes in between. Watch your technique and don't train to muscle failure.

Increase the number of repetitions over time, and then the level of difficulty. Suppose, go to a thinner expander or do without it, gradually abandon the help of inertia.

How to make exits on a horizontal bar with kipping

The main difference between the outputs that workouts do and what can be observed in CrossFit is the way of swing and the force of inertia.

If you do everything right, you can fly onto the horizontal bar without support, even before you learn to pull up 10-12 times per set.

How to do it correctly

Stand at a distance of a step from the horizontal bar and jump onto it, while simultaneously giving the pelvis back and the legs - forward.

This is the so-called hollow position, from which it will be convenient for you to gain momentum. In the video below, she is shown without a horizontal bar.

And this is how it looks when hanging on the crossbar.

From this position, swing under the horizontal bar, feeding your chest forward and up and fully unbending at the hip and shoulder joints.

The chest, abdomen and pelvis will go forward, beyond the horizontal bar, and the legs and arms will remain behind, so that the body will resemble a drawn bow before a shot.

When your body begins to move in the opposite direction, bend sharply at the hip joints, pushing your legs forward.

Bend your shoulders as you move and try to bring your knees as close to the bar as possible.

Crossfit gymnastics coach Travis Ivart calls Breaking Down Bar Muscle-Ups. CrossFit Invictus. Gymnastics / CrossFit Invictus / YouTube This is an air-chair position - it seems as if you are sitting right in the air on a stool with your arms outstretched in front of you.

At the moment when you are "sitting" in the "air chair", make a sharp push with both legs. Imagine that you want to kick a person who comes up to you from the front. This will help you rise even higher.

After that, with a swift movement, pull the horizontal bar towards you, push your chest forward and roll your hands to come to an emphasis on the crossbar.

Squeeze yourself up, lower yourself down and repeat from the beginning.

What mistakes should be avoided

Bad buildup

If you stumble during the swing - do not use the maximum amplitude, bend at the hip joints too early or, conversely, too late, there will not be enough inertia and you will not reach the horizontal bar.

Practice the swing separately - it should be powerful and precise.

Low knee position

The closer to the horizontal bar your knees are in the "air chair" phase, the easier it will be to throw yourself on the bar.

No casting to the crossbar

If at the top point you do not push your chest forward, you will not be able to throw yourself onto the horizontal bar.

So do not delay with this: as soon as you have flown high enough, sharply pull the bar towards you and throw your chest over it.

How to add an exercise to your workouts

Go out on gym days. For example, a couple of times a week, apart from barbell training and heavy complexes.

Dedicate 10-15 minutes to the exercise. Work on the swinging amplitude, try to master all the phases of body movement separately, ask to film you on the phone to see the errors.

When you learn how to perform exits, do not rush to do them in complexes until you feel more confident. Due to fatigue, you will probably begin to go out on one hand and beat against the bar with your chest, and with this technique, the risk of injuring your shoulders and elbows greatly increases.

So it's better to ask the trainer to replace the outs with pull-ups. And practice complex gymnastics separately - in a calm atmosphere, with tired hands and with attention to technique.