Regular pull-ups are a rather tedious activity, not like games. I would like to somehow diversify my training, so unusual elements on the horizontal bar and games may well breathe life into monotonous activities, and the horizontal bar school will help you do this correctly. Tricks on the horizontal bar are only accessible to advanced athletes, so you shouldn’t try to do them right away as soon as you approach the apparatus.
Where to start training
Firstly, you need to be prepared for the fact that perseverance will be required - only regular training will allow you to master spectacular power tricks. The approach to basic trick techniques should be consistent. We must start with the easiest things, moving from simple to difficult. Good for first tricks: one-arm power lift, flip lift, flag. Even if it seems incredibly boring to do such exercises, do not give up and go straight to the spectacular ones - you can damage your arm or back. You should never rush.
Exercise on the bar "Captain's lift"
The first exercise on the horizontal bar to be learned is the Captain's Lift.
I think that some old captain showed himself to the soldiers with this simple trick. The soldiers, being experienced turnstile men, had a good laugh at the commander, naming the powerful element on the horizontal bar in honor of the naive poor fellow. Humor or not, no one can say for sure, but the Trick remains.
Below is a video of this exercise (trick, element) on the horizontal bar :
https://youtu.be/pOu1B8r-tow
The simplest tricks on the horizontal bar - video
- It’s worth starting to learn tricks with the “one-arm power-up” exercise. To begin, pull yourself up, then throw your entire body weight onto one arm, and lift your elbow above the bar with the other. Then lift your other elbow and pull yourself up until your arms are completely straight. Now you will learn how to do and learn how to do tricks on the horizontal bar. And more than once. Until you fully understand how this exercise is performed, do not start it, so as not to make a fatal mistake at the most inopportune moment.
To make a flag, you need to grab the side post of the horizontal bar using an all-around grip with your hands. Rest against the support, raising your body parallel to the floor. This will require a well-trained abs, for which you can train on the uneven bars - 10 repetitions of 5-10 approaches. Just don’t forget that you need to train your abs regularly, and not just immediately before exercising on the horizontal bar. When performing the trick, follow the correct order and do not forget that your hands need to be placed wider so that there is better support.
Riveting
This exercise is quite simple, but it is important to stick to technique. First you need to learn how to swing correctly on the bar. Climb onto the horizontal bar and try to set the pace with your feet as you move forward. When the movement goes in the opposite direction, you need to try to swing as far back as possible. Once you master this, move on to the next exercises. While moving backwards, you need to jerk towards the bar so hard that your chest touches it. This way you will be able to pull yourself up into a swing. But first the movement is determined by inertia, not by the hands. Do not pull yourself up with your arms - if you do everything correctly, the swinging will throw you onto straight arms.
Video lessons
https://youtu.be/RAKfotJ9nDM
https://youtu.be/ppkGvlp1hec
Basic tricks
When you have already mastered the basic exercises well (good - this means that you can perform them easily, without tension and with little or no thought), it’s time for more complex, but also more spectacular elements. But not before! And it’s better to first watch them on video on the Internet, studying the techniques of professionals.
Ideally, it would be good to work out with a trainer, get advice on how to move correctly and do a couple of exercises under his supervision so that he can point out mistakes. Moreover, each exercise should be performed in stages, gradually, and in no case in jerks. You can easily learn tricks on the horizontal bar from the video.
Basic tricks
It is worth remembering that practicing tricks will take a lot of time. Even a professional spends a lot of effort and a huge amount of time (up to several months - depending on the complexity of the trick) on practicing techniques. All elements must be done first in the gym to avoid injury. To perform tricks you need strength and the ability to maintain balance. There are special exercises to develop these qualities.
Crab
This trick is very simple, and there are many variations. This is a technical element, but you need to learn how to hold the flag. There may be only 2 problems during the execution of the crab. First, you may not be able to check the box, which is not surprising since it requires practice. Secondly, pain may appear in the lower limb of the leg, which I place on the crossbar.
Video lessons
https://youtu.be/jzk1qQoA5rY
https://youtu.be/dDNt8CiTguEhttps://youtu.be/gLzxdtYnv58
https://youtu.be/IaP5q-EOerQ
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Crocodile
Grab the bar (narrow grip), lean your body forward, with your elbows bent and your body positioned along the floor. The exercise is not easy, but effective - the result will not be long in coming, the Vtrenirovke website guarantees.
The following stunt techniques are distinguished: turns, forceful exits, interceptions, lifts. The easiest way to start learning on climbs is on them.
Crocodile
The main technique is an inversion lift: Grab the horizontal bar with your hands (without bending them), pull yourself up, then move your lower body forward a little and throw your legs over the horizontal bar. Next, turn around and straighten your arms, touching the horizontal bar with your lower abdomen.
How to Learn to Do Pull-Ups Using a Pull-Up Chart
- Just hang on the horizontal bar. Time yourself. Try to hang there for as long as possible.
- Provide a support to stand on. The chin should be on top of the bar. Raise your legs and slowly lower yourself down. Try to slow down your descent.
- Provide a support to stand on. The chin should be on top of the bar. Then slowly lower yourself to half. That is, until the crossbar is at eye level. Next, try to pull yourself up as much as possible so that your chin is again above the bar.
- Repeat alternately first the second, then the third points, then vice versa.
- Provide a support to stand on. Hang from the bar. Make an effort to slowly pull yourself up until the bar is at eye level. Then you slowly begin to descend.
- Repeat alternately first the third, then the fifth points, then vice versa.
Provide a support to stand on. Hang from the horizontal bar. Try to slowly pull yourself up until the bar is at eye level. After this, slowly pull yourself up so that your chin is on top of the bar.
Alternatively, you can use the diagram above. The scheme involves 5 approaches per day to pull-ups. Approaches are best done at intervals of 2-5 minutes. If you are not at all prepared, then the number of pull-ups can be reduced. You should also remember that you need to take quality, not quantity. Therefore, if you cannot do pull-ups correctly, then it is better to reduce the number of pull-ups than to get used to doing it incorrectly. Remember - knowing how to do pull-ups correctly is much more valuable than the number of pull-ups, since it allows you to increase this number much faster than without the correct approach. In addition, knowing how to do pull-ups correctly, you don’t have to worry about pulling muscles.
To reinforce this, we suggest watching two videos on how to learn how to do pull-ups.
https://youtu.be/WWkM5XNkHSc
https://youtu.be/LI_SP19cbbM
ANNOUNCEMENT:
Ducha. True school story
My friend Ducha fell in love. He and I were 14 years old, Marinka, with whom Ducha had a crush, was 15. I immediately told him, “there’s nothing for him to catch there,” and I was wrong.
Spanish exit
In principle, a simple exercise, you just need to avoid mistakes. You need to hang on one hand in the reverse flag. Next, press the body point-blank.
If you pay maximum attention to the exercises and do them regularly (preferably daily), then very soon you will notice results that will definitely please you. Your physical shape will definitely be much better than it was! Posture will change and improve, strength will appear, and the muscles of the back, arms, shoulder girdle and abs will strengthen. You must be prepared that real results will appear only after a few months. You need to move gradually - excessive zeal will lead to injuries.
If you've been working out for quite some time, but you don't feel like you're seeing results, seek advice from a professional trainer who can explain what you're doing wrong and help you adjust your workouts.
Spanish exit
It is best to generally practice for the first few weeks under the supervision of someone who already knows how to do tricks on the horizontal bar. Then he will point out mistakes, set up equipment, and advise when you can start mastering more complex elements. In addition, classes in the company allow you not to lose heart and not give up your endeavors after the first failures. And competition is a good incentive for growth. Trying to “defeat” your “rivals”, you will not quit at the very beginning, and when enough time has passed, you will become so involved in the process of improving your physical fitness that you simply will not be able to quit.
Never try to take the bull by the horns and do something that your body cannot yet do. This could result in dangerous injuries. There is absolutely no need for risk - it is better to train an extra few days than to treat an injury for several months.
Exercise on the crossbar “Crab”
For all its simplicity... This is how Mishka Baratov’s phrase begins, with which he tried to characterize the following exercise on the horizontal bar. This trick came to us from a seafood store. But maybe everything is much simpler. While the athlete who invented this trick, doing it again and again, was trying to come up with a name for it, a barely alive drug addict Pavlik passed by and shouted with a wild laugh, “Hey, Brother, you’re a Crab! “Apparently this is how the next element got its name.
Below is a video of this exercise (trick, element) on the horizontal bar :
https://youtu.be/w_QonyzHydE
Hanging technique
What is a rotating horizontal bar, I think everyone understands? Just in case, this is the most ordinary horizontal bar, but with a rotating crossbar, that is, as soon as you grab it, it will begin to rotate under your weight, and, as a result, you will slide to the ground. And indeed, even trained guys are not always able to overcome the 2-minute barrier. The first reason for this is that they simply do not know how to hang correctly. This means that there must be a certain hanging technique.
Let’s now try to develop it together, carefully studying what happens to the arms, hands and fingers during the process of hanging.
The first stage is the most important. Pay attention to it, because this grip is most likely unfamiliar to you, but without it you are unlikely to be able to overcome this attraction. Here the most load goes on the wrist flexors. Thus, you seem to change the angle of the force acting on your fingers, which allows you to redistribute the load so that the hang is not due to their grip.
That is why the hanging technique, first of all, is to ensure that the first stage lasts as long as possible, and gives the fingers the opportunity not to be loaded, since the rest of the hanging time will depend on the fingers.
The second stage is the usual straight grip on the horizontal bar, which is ineffective in the case of a rotating bar - no more than 1/3 of the total hanging time. Here the entire load is distributed to the superficial and deep flexors of the fingers.
The last stage is the shortest, and given that the crossbar is unstable, it is unlikely that you will be able to hold on to it for more than 10 seconds. Here you hold on only with the deep flexors of your fingers, and this, you see, is not easy.
Someone will probably say that it is enough to grab the bar with a different grip, and the problem of rotation will be resolved. Of course, this is true, only the conditions of the competition prohibit this. You can hold it straight, you can hold it backward, but the grip must be symmetrical.
Therefore, as you can see, technique is technique, but you can’t do it without proper training of your hands and fingers. By the way, our regular visitors probably remember our training aimed at just this. Well, if someone missed the lesson, then he can easily find the publication of the same name on our website.
Winning a competition against enterprising guys who installed these simple devices all around is, of course, good. Moreover, after the first victory, the second time they will not let you near the horizontal bar. But how to hang for a long time, not 2 minutes, but more?
To do this, again, you need to train. Considering the specifics of rock climbing, it is their training and training equipment that, in fact, will be the secret that will help to overcome the tricky horizontal bar. But a few recommendations from workout supporters would also be useful. In general, study, choose and train.
