The officer's exit on the horizontal bar (sometimes called the airborne or demobilization exercise) is considered a fairly simple element, although its implementation will require sufficient physical strength and dexterity.
There are many different exits in workout, and the officer’s exit by force occupies a worthy place among them and serves as the basis for many other exits.
Any element of workout can, of course, be described in words, but the most effective way to study and master them is through a video tutorial, such as that offered by Mikhail Baratov.
Related article: “Crossfit training at home”
The principle works here: it is better to see once than to hear a hundred times. However, let’s try to describe how an officer’s exit on the horizontal bar is performed.
Assistive exercises
In most cases, you won't be able to exit the first time. Any method of execution requires strength in the hands. To strengthen and at the same time pump up your arms, read the articles: Exercises for triceps at home and basic exercises for biceps at home.
To perform the element with force, you must be able to pull yourself up. You can read how to learn this in the article: how to learn how to do pull-ups on a horizontal bar from scratch.
The following exercises are very effective before mastering the two-handed approach:
High pull-ups. Regular pull-ups will not help to master the element. Even if you do more than 20 pull-ups in one approach, you may not succeed. You need to learn to pull yourself up as high as possible - to the bottom of your chest or stomach.
Explosive pull-ups. You need to learn how to pull yourself up with a jerk, using the energy of movement of the whole body.
Exit with one hand (flag). You should learn to raise each hand over the horizontal bar and try to stay in this position for as long as possible. This will help strengthen the muscles in your shoulders and arms. After mastering throwing your elbow over the bar with one hand, you need to throw the elbow of your other hand over the bar and do a push-up.
Push-ups from the horizontal bar. Sometimes the difficulty of performing an exercise arises at the final stage due to the inability to do push-ups from the bar due to weak triceps. This exercise will help strengthen the triceps muscle.
Push-ups on parallel bars. Like push-ups on the horizontal bar, the exercise develops the triceps and chest muscles involved in the two-arm push-up.
Exercises for the hand. Even with good physical fitness, but with weak hands, you will not be able to do not only the two-step exercise, but also most other exercises on the horizontal bar. To strengthen them, you can use dumbbells, alternately bending your arms in and out 10-15 times for 4-5 approaches. Frequent exercises on the horizontal bar also strengthen your hands and forearms.
The press plays an important role in training. Therefore, read the article: How to pump up your abs at home - effective ways.
Features and Benefits
Exiting with force on the horizontal bar is a unique element. It consists of several groups of exercises that are performed using a crossbar. At each stage it affects different types of muscles:
- Pull-ups are the first level of exercise. Without it, you cannot exit with force. It develops the hand grip muscles well. The back, arm muscles, chest, and biceps also receive stress. These muscle groups are classified as pulling muscles.
- Interception is the second element of the exercise. When performing this element, pushing and pulling muscles work. The main load falls on the chest and triceps of the arms. To perform it, good functioning of the vestibular apparatus is required. By turning your back to the crossbar, you can miss the grip or get injured.
- Push-ups from the bar are the final stage. The abdominal muscles, triceps and biceps of the arms are subjected to the greatest load. The main feature of this element is the absence of support points. Therefore, balance plays an important role at the moment of push-ups.
The benefits of this exercise are obvious - doing a two-arm exercise on the horizontal bar will strengthen the muscles of the arms and core and train the vestibular apparatus. But in order to learn how to perform it correctly, you will need good physical preparation and additional training.
Angel Exit
Many beginners think that such an exit can be performed only after grueling and lengthy training. But that's not true. You need to know the right technique to strengthen your muscles. To perform an angel's exit (royal power lift for 2 arms), it is advisable to do 10-15 pull-ups and learn how to do an exit for 1 arm. If you succeed in all this, then you will cope in a short period of time.
The trick is performed like this: pull yourself up to your chin, at an angle of 90 degrees relative to the floor, throw both arms onto the horizontal bar. Then you need to try your best to straighten your arms. If it’s hard, you can “lie down” a little on the horizontal bar when you throw your arms, this will reduce the load on them.
Narrow overhand grip
It's time to consider the types of pull-ups on the horizontal bar with a narrow grip. Let's start with an overhand grip. This version of the exercise is well suited for people suffering from insufficient mobility of the wrist joints. It works the lower lats, serratus and to some extent the shoulder muscles well.
You need to grab the bar with as narrow a grip as possible (so that your thumbs are almost touching). Bending in your back, you need to pull up, trying to touch the lower chest to the projectile.
Rely on the horizontal bar and swing your legs
There are many exercises on the bar. But none of them engage the leg muscles. Your legs don’t swing at all on the horizontal bar, no matter what type of grip you use. To swing your legs on the crossbar, you need to grab the horizontal bar with your foot and pull yourself up with your legs, and perhaps only monkeys are capable of this. A person is unlikely to be able to do this - his foot is not designed for grasping, unlike the lower limbs of primates.
By the way, about our evolutionary ancestors. Why do monkeys have such big hands and such small feet? Because they don't swing their legs. Look at an orangutan or a gorilla - their upper body will be the envy of any bodybuilder. Monkeys acquired such proportions thanks to constant movement through trees and ground using their upper limbs. They either do pull-ups or push-ups from branches in any situation.
As for humans, in order to look harmonious and lead an active lifestyle, we definitely need to train our leg muscles. The horizontal bar will not help here, so we choose separate exercises for the lower body.
Everything is clear with the legs, but what muscles can the horizontal bar actually develop? And there are many of them.
Watch this video on YouTube
Here is a list of muscle groups that can be pumped up on the horizontal bar:
- Wings or latissimus dorsi along the entire length.
- Upper back or trapezius.
- Shoulders or deltoids.
- Biceps or arm flexors.
- Rectus and oblique abdominal muscles.
When performing an exercise such as muscle-up, you can pump up the arm extensors and a little pectoral muscles. In general, parallel bars exercises are better for the triceps and chest. The bars, as a rule, are always there where there is a crossbar. Therefore, finding this “simulator” should not be difficult for you.
If you want to pump up your torso, exercises on the bar can be combined with push-ups in various techniques. At the same time, you need to train your legs in a way that is convenient for you. If you just want to increase the endurance and definition of your legs, cycling, running, and bodyweight squats can help you. If you want to pump up your legs, then you should use a barbell or bench press.
Watch this video on YouTube
Today there is a huge variety of exercises on the horizontal bar. Let's look at the most popular of them.
Exit from under the horizontal bar
In order to exit from under the horizontal bar, it is advisable to be able to perform such an element as a “chair”. In any case, the “chair” will be very useful. The element is not as complex as the previous one, but not simple either.
You need to grab the bar with two lower grips, bring your legs between your hands and with a sharp jerk reach the flags on both hands, or immediately point-blank from behind - it depends on how it turns out. Also, in order to exit from under the horizontal bar, the officer’s exit will greatly help you. In this exit, the most important thing is to make a good jerk with your legs.
Preparatory tasks
These exercises prepare the body for the officer's entry. Helps you stay in good physical shape. An officer's entry can be performed by an athlete with strong arms, shoulders, and wrists. To do this you need to complete some tasks:
- Do push-ups on the beams while bending forward.
- Do push-ups on the floor with a back support. Your hands should rest on a hill, and your feet should rest on the floor.
- Work on the turn and interception on the crossbar. This allows you to stretch the shoulder muscles, making them flexible.
First performances of the element
If the pull-up has been completely mastered the required number of times, you can begin training the exit. At first they may not work out very well, but not for everyone and not always. To perform an exit, you will need to sway slightly and, as you move forward, sharply throw your elbows up. If necessary, you will need to do push-ups. It is better if push-ups are not required, but it all depends on dexterity and skill.
After exiting, you need to immediately descend along the same trajectory. In this case, the body is slightly moved forward to obtain a slight acceleration. This makes it possible to take a position on the crossbar in the front support. At first, awkward rocking should not be frustrating. Over time, the body will be carried out completely naturally.
It is worth emphasizing once again that there should be no rush to execute the exit. First, you need to confidently perform pull-ups at least to the bottom of your chest. If you master them sufficiently purely in the required quantity, then you can begin to try to make a way out. Otherwise, you can simply harm yourself, and then you will have to practice the exercise much longer. A well-thought-out training program will bring success in this endeavor; it may even be worth contacting an experienced trainer. In this case, the training will not take too long.
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.
Elements on the horizontal bar for beginners
You should train to the best of your ability. At the beginning of the program, it is necessary to perform tasks three times a week so as not to overload the muscles. If you work out in the gym at the same time, then one or two workouts per week is enough. The first exercises are especially important, but excessive overload should not be allowed.
Let's look at the main elements of training:
- Hanging in free form. This exercise is considered static. It is suitable for those who cannot stretch at all. Helps improve endurance, trains grip, stretches tendons and muscles. To make it more difficult, you should hang with a corner, i.e. raising your legs slightly. Thanks to this, you will be able to engage your abdominal muscles;
- Partial pull-up. It is the best option for beginners, after their hands have become stronger. During this activity, you should not rush, that is, you should not make sudden jerks. You need to hang and gradually lift your weight. You should stay as long as you can stand it. This movement must be repeated at least several times. With each new lesson you need to rise higher and eventually your chin should touch the horizontal bar;
- Negative pull-ups. With this embodiment, you should lower yourself from the top point until your arms are completely straightened. The exercise involves working with a chair. Standing on the chair, you take the top position. Next, you bend your legs and lower yourself down. An important point is to bend the arms to a right angle at the elbow;
- Australian pull-ups on a horizontal bar. This crossbar is at a lower height. While hanging (legs stretched forward), you need to pull yourself up to the horizontal bar so that it touches the middle of your chest. This class format is great for women;
- Pull-ups with rubber bands. This training is aimed at teaching a novice athlete how to do pull-ups the way they should. Using a rubber band or expander, a loop is made, the legs rest on it, thereby making it easier to perform the movement correctly. If you work out in the gym, you can use a special simulator - a gravitron.
These exercises must be performed continuously, gradually increasing the load. When you can do 20 pull-ups without aids, you should move on to the next program.
Each lesson should begin with a warm-up. The warm-up combination must be followed to protect against injuries associated with additional load. It is also necessary to maintain a pause between exercises, 1-2 minutes. The workout should be done at intervals of a day.
The prince's entrance on the horizontal bar
The prince's entrance on the horizontal bar is also quite an interesting element, and if you are seriously aiming to master a courtyard sport, then you definitely need to know this exit, since it is a lead-in for others, for example, for the entrance of an angel (royal for two). In order to perform the prince's exit on the horizontal bar, we need to hang on the bar, bring our legs between our hands, and in this position, bring one hand over the horizontal bar, and after it the other. If you first hang with an overhand grip, it will be problematic, although it can be done, since this option is considered classic. But there is a simpler option with which this exit can be done the first time. To do this, we need to grab it with a neutral grip, the right (main) with the lower grip, the left (secondary) with the upper grip. We bring our legs between our hands and step into the flag on our right hand. We linger in the flag and change the grip with the left, after which we come out completely. In principle, that's all.
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.
Common Mistakes
At first, when performing an officer exit, newbies make 2 main mistakes. The first is inaccurate interception. This occurs either with insufficient development of the pushing muscles of the biceps, or simply with an inaccurate “hit” of the hand on the crossbar. With poor development of the triceps, the hand is simply not able to hold the body when changing position relative to the horizontal bar. This problem can be solved through additional training. The mistake of inaccurately “hitting” the hand on the crossbar is resolved over time. Therefore, you don’t need to give up doing the exercise—you just need to practice often.
The second mistake is that it is not immediately possible to sit on the horizontal bar after pulling yourself up in the back support. This happens because the legs are pulled back under the bar during the pull-up. At the same time, it is very difficult to pull the pelvis over it. To perform this element correctly, your legs must be kept either straight or slightly forward.
To begin with, you can do pull-ups with a jerk - it will automatically straighten your legs or direct them forward.
If you can’t make a jerk, you can try swinging. You only need to swing your legs and directly forward. This will reduce the load on your arms and make it easier to move your legs forward. At the same time, we must not forget that it is impossible to move the body and legs too far behind the crossbar. This will lead to imbalance, increasing the load on the arms and elbow grip, which may result in a fall from the horizontal bar.
These are the most common mistakes made by newbies when performing an officer exit. They are easily solved with long-term training.
Knowing all the intricacies of how to learn how to do a pull-up on a horizontal bar, you can master this element in a short period of time. However, to be more effective, you need to have a strong desire and motivational component. In addition, do not forget about proper breathing during exercise. And the most important rule that all beginners should remember is that timely rest and recovery are especially important for any workout. There is no need to exhaust the body and subject it to unnecessary stress.
The main mistakes of beginners are inaccurate interception and inability to sit on the bar after pulling up in the back support
"Sun"
To perform this technique well, you must first master a handstand. This can be done not on the horizontal bar, but indoors against the wall. It is considered normal to stand for four minutes. Naturally, it will take a lot of time and patience, and it may not work out quickly.
You will need to learn to swing as much as possible and be able to keep your arms and back straight. For some reason, it is believed that only guys can perform such tricks on the horizontal bar; girls are either afraid or nothing good comes of it. Nonsense, representatives of the fairer sex can perform all of the above elements over time no worse, or even better than guys - more graceful and beautiful.
It’s easier to risk starting the swing from the front stop. When moving into a vertical stance for the first time, you may experience slight panic - this is a completely normal feeling. Gradually, the feeling of apprehension will pass, and you will be able to do everything as it should. You just have to roll over to the other side once, and you can consider that everything worked out.
The main thing is not to stop there - it turns out to make several turns at once instead of one - wonderful!
To complete the series, you must train tirelessly every day. To prevent your workouts from getting boring, it is preferable to diversify the program with other exercises. Over time, even the most complex of them will seem very simple. After mastering the “sun”, you can begin to master the most difficult tricks on the horizontal bar.
