CrossFit strength training on the horizontal bar. Street Workout: Pushing yourself out on the horizontal bar. How to learn to exit - video

Today we will look at how you can learn a two-arm exit on the horizontal bar, how to perform it correctly, how it is easier to perform it, and what types and mistakes there are when performing a two-arm exit in Street Workout.

When studying this element, of course, you should not forget about general physical training (GPP), you must do push-ups on the uneven bars and the floor at least 20 times and pull-ups on the horizontal bar at least 15 times.

In fact, absolutely any element can be made with high quality, or you can do it somehow and protect it by putting it aside in your “treasury of studied elements.” Since going to two is the basis of the basics and is very important, then in this element you cannot afford such a mistake as learning to do it somehow, because in the future it will become the basis for other elements and it will simply be indecent in relation to the sport as a whole.

Naturally, you cannot immediately learn how to perform a two-step on the horizontal bar perfectly, therefore, to begin with, you will learn to perform it crookedly, but it is important not to stop and continue to train it as much and as often as possible.

As you understand, the elementary basis for this element will be regular pull-ups and one-up exercises. Many people absolutely rightly think that when they have learned to do 15-20 pull-ups and have done one pull-up (on each arm), then they should do two pull-ups. But there is one little trick here; doing two in Street Workout is not a direct continuation of pull-ups and is not even a direct continuation of doing one, because when pulling up and fixing your body near the horizontal bar, in one-arm output you can alternately throw your arm quite easy, but in output 2 you won’t be able to do that, because It will be necessary to overcome this line due to your explosive strength or brute muscular strength.

Having reached the stage when you can do high pull-ups 10 times and can quickly do a one-arm exit, you have 2 options to continue: learn a two-arm exit quickly using poor technique, and then relearn a good one, or go for a better, longer one and the thorny path - study the exit to 2 on the horizontal bar right away correctly.

Let's consider the first method first.. Find yourself a horizontal bar that you can calmly stand next to and jump on the bar just to understand the correct movement during the exit.

When you have mastered and understood this movement, your first exit will be made using sharp jerky pull-ups and your hands will come out from above in the letter “M”. This is the simplest, low-quality and not beautiful solution for two, but you can already count it as done or start working on its quality.

Sooner or later, you will be able to do two exits with the letter “M” if you pull yourself up normally and do one exit normally, so we immediately move on to working on quality. As you understand, the correct, normal and adequate two-arm approach in Street Workout should be performed without the letter “M” above the horizontal bar. You need to strive to ensure that your arms move along the body.

The simplest, most correct and already good way out for two would be the way out with laid hands, i.e. The exit is already performed slowly and you will go through the hardest phase of this element slowly, which means you are teaching your muscles the correct execution and laying the foundation for the highest quality exit at 2. We advise you to study this element on uneven bars, because Many people cannot use a deep grip and complain that their hands hurt. The bars have a thicker area to wrap your hand around, so it will be much easier to press and your hands won’t hurt anymore, because The area of ​​your support on the bar of the bars is larger.

If you can’t do an exit with a deep grip for two on the uneven bars, stand at the end of the bars and do the element, then the crossbar of the bars will not interfere with you and you can freely do this element.

When studying the two-step exercise, you need to pay special attention to each of their phases, not only learn how to bring your elbows to the top from deep grips, but also learn how to do normal push-ups from the bar from above.

I would like to remind you that going to 2 is considered a power element and it will not happen that you learned it and then abandoned it. Then you won’t do it so easily, you need to constantly work and work on this element, then the result will not keep you waiting :)

To learn this element more quickly, you will need to pay special attention to explosive pull-ups and push-ups.

Entering two is not a technical element, but a power element, which has practically no limits, you can separately work out each of the phases of the element in order to do it better, for a greater number of times, with weights, from different elements, with changing grips and hand positions on the horizontal bar. (12 votes, average: 4.5 out of 5)

If you want to add some variety to your workouts, but in a way that is also useful, then there is one exercise that can solve the problem! This exercise is a muscle-up on the horizontal bar. Today project participants Anton Kuchumov and Sergey Spiridonov will talk about how to learn how to do a muscle-up on the horizontal bar, and what main points you should pay attention to.

At its core, power-up on the horizontal bar is a complex exercise that combines both a snatch and a push. First you do a pull-up, and then, at the top point, you push yourself up from the horizontal bar. Separately, doing a pull-up or push-up from a horizontal bar is relatively easy, but combining the two components together and moving from one component of the exercise to another requires a certain strength and coordination training. Let's take a closer look at the main points you need to know in order to learn how to make exits by force.

Point one: Technique and wrists

Take a close look at the two possible wrist positions. The main secret to performing a muscle-up is that it can ONLY be done when your wrists are above the bar. Otherwise, no matter how hard you try, you will never be able to do a pull-up, and the most that will come out is high pull-ups. Therefore, the whole technique of performing this exercise comes down to giving yourself an initial impulse, which will allow you to rotate your wrists, and then push yourself away from the horizontal bar.

Point two: Deep grip and slow release

If we continue the logic of the first point, then the “deeper” your hands are on the bar, the easier it will be for you to perform a forceful exit. Alternatively, you can try doing a wrist release on the bar (also called a deep grip force release). In this case, you need to slightly bend your wrists, pointing your hands inward, towards each other, and place (or rather, throw) your wrists on the horizontal bar. By the way, for this type of forceful exercise, horizontal bars with special handles (rubber or neoprene) are best suited.

With your arms in this position, to perform an exit, force yourself up (remember that the bar should be in front of you at all times) and try to throw both elbows up at the same time. At the top point, slightly extend your legs forward and try to tilt your shoulders over your hands (this will be easier). Since with a deep grip you do not have sufficient grip on the horizontal bar, you should perform this exercise slowly and without unnecessary swinging, so as not to fall.

Most often, the reason why you cannot make a forceful exit is the unpreparedness of the ligamentous apparatus. Unfortunately, there is no quick fix in this case, which means that you will need to regularly train your exits as follows: do slow exits and “hang” at the top point for as long as possible, maintaining tension (as if you were trying to do an exit).

Point three: regular grip and quick exit

The non-deep grip muscle-up is significantly different in both technique and strength, but may seem simpler to many as it is easier to use leg swings and swinging motions to help you. In this case, the grip will be normal from above (as with pull-ups), the palms are turned away from you.

To perform a quick release on the bar, you need to be able to do high pull-ups well. At the same time, it is important to pay attention to the fact that the horizontal bar must be in front (!) of you, otherwise, if you pull yourself up from under the crossbar, you will not be able to make a forceful exit. The difference is clearly visible in the photo.

Despite the fact that the pull-up in the left photo is performed quite high and the shoulders are much higher than the bar, the wrists are under the bar, which means that it will not be possible to force the exit (no matter how hard you try). In the right photo, the wrists are above the bar, due to this it will be possible to make the second component of the exit and squeeze yourself from the bar.

Lead-up exercises

High pull-ups

Explosive clapping pull-ups ( or )

Pull-ups

Explosive push-ups from the horizontal bar

Conclusion

Try to keep your elbows shoulder-width apart. At first, this is the optimal position for learning; if you make the grip narrower or wider, it will be more difficult.
Do not press your body to your hands and do not bend your arms too much. If you notice that you are too close to the bar and cannot push yourself over it, then you have bent your arms too much.
During training, you will do a lot of involuntary swinging of your legs forward. This is normal, but try to learn how to make exits using only your arm strength. This option pumps better and looks much more impressive.
Many people say that you should first learn to do an exit on one hand, and then on the other. But I firmly believe that this encourages the development of faulty skills and creates additional harmful stress on the shoulders. So bend your elbows at the same time!
Power-up on the bar is a rather complex exercise that requires certain physical preparation and preparedness of the elbow joints and ligaments. Therefore, at the first stage, during the training process, pain in the elbows is possible, but you should distinguish between “good” pain and “bad” pain and not continue training if something really goes wrong.
If you get stuck at the top point (when your shoulders are already above the bar) and cannot push yourself up, try swinging your legs (like a pendulum), it will give your body inertia and make the pressing part of the exercise much easier.

Exiting by force is really quite a difficult element, which really shows how good your level of preparedness is. There is an opinion that exercises with your own weight cannot give good results, and that the effectiveness of workout is greatly exaggerated. But this is what people say who do only simple basic exercises. One has only to show skeptics the various types of ways out by force and they quickly run out of arguments! Therefore, if you really want to get the most out of your workouts, then be sure to include strength exercises on the horizontal bar!

Well, if you want to know more about the street direction of Street Workout, then welcome to the official Russian-language website -!

Source - www.chaso.ru
Photographer - Vladislav Kolodyuk

Hi everybody. In this article I decided to write about exits on the horizontal bar. I already wrote about two-handed play, but I decided to tell you everything in more detail. Perhaps something will be repeated here, but I think I will tell you a lot of new things. You will learn how to do a muscle-up on the horizontal bar. This is not a difficult exercise, but, nevertheless, it looks beautiful and spectacular. I want to clarify - it looks like this if you do everything correctly and have thoroughly prepared before demonstrating. The two-arm strength exercise is one of the first elements that beginning yard athletes learn, and if you have recently started training, then these are the exercises for you.

Exit on the horizontal bar

First, you need to be good at performing basic exercises. Basic exercises include pull-ups and dips. You need to be able to do pull-ups 15 times and do push-ups 20 times, and only then can you move on to studying some specific elements.

A two-arm strength lift requires the athlete not just to do pull-ups, but to do high-quality, high pull-ups. If you pulled yourself up to your neck, then you will have to relearn, since this version of pull-ups is not entirely suitable. Pull-ups to the neck and to the bottom of the chest, or abs, are different, and if during pull-ups to the neck some muscles work, then in pull-ups to the chest, additional muscles come into play. To perform a power-out, we need those muscles that come into play when the bar passes the line of the neck.

As you already understand, you need to learn to pull yourself up as high as possible. Some say that you need to learn to pull yourself up to the navel, others say that to the bottom of your chest. Both options are quite suitable, but the quality of the first outputs and the time of further grinding depend on the choice of option. You need to come out beautifully... If you choose pull-ups to the bottom of your chest, then your first steps may not be very high quality, and in the future, you will need more time to perfect the exercise. If you learn how to pull yourself up to your navel, your first moves can be perfect and require minimal time to perfect. In general, it is obvious that the second option is better, but it can take a lot of time to learn to pull yourself up to your belly button - much longer than to learn to pull yourself up to the bottom of your chest. That is, if you learn to pull yourself up only from the bottom of your chest, then you will learn to get out faster. You must choose the option yourself and start training.

Before you do a muscle-up on the horizontal bar, you need to learn how to pull yourself up 15 times to the bottom of your chest, or to your navel. The first outputs may turn out to be crooked, but not necessarily. To make an exit, you need to swing forward a little, pull yourself up in an explosive manner, throw your elbows up, and, if necessary, do push-ups from the horizontal bar. Of course, it will be good if you don’t have to do push-ups from the horizontal bar at all, but just need to straighten your arms, but it depends on your luck.

As soon as you come out, you need to lower yourself along the same trajectory, while moving your body a little forward. This slight movement of the body forward helps us gain acceleration, which will help us go through all the phases of the exit, and place ourselves on the crossbar in the front support. At first it may look like an awkward sway, but over time you will get rid of it, and the movement of the body will simply be part of the trajectory of the movement.

As I already said, if you want to quickly learn how to perform exercises on the horizontal bar, then you just need to learn how to pull yourself up to the bottom of your chest, but don’t rush. When you learn to do a clean 15 times, then you can move on to exits, and if you don’t endure it, you will harm yourself, since this will lead to the fact that it will take much longer to polish the exit with force using two hands.

You can learn to do pull-ups with either a narrow or medium grip. I used to do pull-ups with a close grip, but I learned to do the release by accident. I wasn't planning on doing a pull-up, but I liked doing close-grip pull-ups. I did pull-ups from the horizontal bar, that is, as high as possible, but at the same time as far as possible, using a slight swing. Although, this cannot be called a swing, since such a movement of the body was related to the trajectory, and the body moved slightly diagonally. Over time, I began to reach the crossbar with my belt without any problems, and my body went into the horizon. With the help of such pull-ups, I killed two birds with one stone. Firstly, I discovered that I could lift my body into a horizontal front hang, and somehow, just by trying to get to two, I succeeded with both a narrow, medium and wide grip.

You can use the first option, which many people use and which is quite good, or the second option. If you wish, you can combine exercises, and the return will be greater. You can learn to pull yourself up as high as possible, for example, to the bottom of your chest, and at the same time practice pull-ups from the bar.

Now you know how to do an exit on the horizontal bar.

How to learn to do a two-handed force exit?

Exit by force These are some kind of advanced pull-ups.

Each individual exit force two hands can be divided into 3 stages:

1. Classic pull-up
2. Transition from pull-ups to presses
3. Bar press

As a rule, many people do not have problems with stages 1 and 3. That is, if you ask someone to do push-ups from the bar several times or do pull-ups 5-10 times, then no questions will arise.

But sometimes it happens that a person can do 20 pull-ups or even more, has large muscle mass, but cannot do two-handed exit .

What happens during the second stage and why can it be so difficult for many people? Let's look at this point in detail.

1. We all know that when doing pull-ups, the latissimus dorsi muscles, the core muscles, and the biceps work mostly. Considering that at the moment of transition from a pull-up to a bench press, many more muscles work, such as the deltoid muscle or the teres minor muscle, then to the question of whether it is possible to easily pull up 20 times with a force of two, the answer will be “no.” "
2. You often hear stories about how a “jock” huffed and puffed on the horizontal bar, but was never able to make a two-point break. The “skinny guy” came up and calmly stood up.

Well, what can you say to this? That means he was pumping the wrong muscles. If we return to that moment of transition from pull-ups to bench presses, then the main work here is performed by muscles that, by definition, cannot become huge. How do you imagine bodybuilders whose ribs are covered with “kilos” of serratus muscle, or whose “teres minor” has become “huge”?

So, how do you learn to do a two-arm power exit?

1. These are pull-ups after all, you can’t do without them.
2. Bar press. Find a bar, preferably not a very high one (to make it easier to climb), rise into a position as if you had already done a two-power exit (For example, a one-power exit or a flip lift. Find a way yourself, even if you put the ladder J). And do push-ups, it will be slightly unusual, since you need to maintain balance, and the position of your hands is not the same as when doing push-ups on the uneven bars.

In this type of press, pay special attention to lowering your body as low as possible, trying to get to the “highest point of the pull-up.”

1. We are trying to combine pull-ups and bench presses. I tried to pull myself up so fast that I would be “thrown” up into the press position, and I would go through stage 2 at speed, with the breeze.
2. In addition to this trick, you can help yourself a little with your legs, making a small swing at the moment of pulling up, but do not overdo it, otherwise you will end up with a rivet (this is another element)
3. I also noticed that purely psychologically, and maybe in fact, it’s easier to do exit with force when the legs are slightly ahead of the level of the crossbar. For example, you jumped onto the crossbar, and you sway a little, like a pendulum. At the moment when your legs are a little ahead and are about to swing back over the bar, you need to start making an exit. I hope I explained it clearly.
4. If you make as many attempts as possible, with or without jerks, with leg swings, etc., over time you need to move on to smooth exits. Ideally, this should happen quite slowly, without jerks and unnecessary body movements, no swings, swings on the bar and sharp pull-ups - pulled yourself up - went into a bench press - did a push-up, nothing extra.

And now an essay designed for those who like to exercise in the fresh air. In it I will tell you what you need to do, what exercises to do and what muscles to train in order to learn how to do strength training in a couple of weeks. Power output on the horizontal bar is a very beautiful and at the same time quite complex acrobatic element, which can later become the basis for other tricks, as well as diversify your training with additional exercises.

In order to learn how to perform strength training with one and then two arms, you need to perform the following set of exercises for two weeks, and then try to conquer the horizons!

No. 1. Pull-ups

Pull-ups are performed for two weeks, every other day, as slowly and technically as possible in both the positive (ascent) and negative (descent) phases. The grip is normal, hands wider than shoulders, rise to the chin. The program is designed for those who are learning how to perform an exit practically from scratch, so if you are not a beginner, then feel free to multiply the number of repetitions by two.

No. 2. Push ups

Yes, push-ups, specifically, aimed at developing the upper and lower chest, plus the junction with the humeral head. For this push-up, you should first perform it with a regular grip, but place your palms in line with the bottom of your chest, and then follow a similar principle, but place your hands in front of you. As a training program, you can use a pull-up pattern multiplied by two.

No. 3. Let's swing our wings

We include improvisation and a little imagination. Pour sand, stones and everything you can into a regular bag to get a decent weight, then insert a stick into the handles of the bag and, holding it with both hands, raise your arms to your chest, spreading your elbows. This exercise will pump up your back and prepare it for stress. This exercise must be performed in two sets for the maximum number of repetitions. If you can lift more than 15-18 at a time, then the weight is too light and should be increased.

The final

After completing the set of exercises, giving yourself a couple of days of rest, you can move on to your first attempts at gaining strength. Pull yourself all the way up once, feel how your muscles warm up. Repeating the pull-up, make a sharp jerk and, supporting yourself with one hand, throw your elbow with the other over the surface of the bar as you did when lifting onto your back, and then, pushing yourself out with the “exited” hand, pull up the second one. Having fixed the position, try doing one or two push-ups, this will make it easier for you to complete the approach next time. You shouldn’t try to make two or three exits at once. Everything has its time, and rushing will only harm yourself. It’s better to return home or to the playground and practice well to consolidate your achievements!

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