Lifting with an inversion: the benefits and technique of performing it on the horizontal bar, which muscles work

The inversion lift on the crossbar is an effective and not particularly difficult element of workout to master. You can learn it relatively quickly if you regularly perform simple training exercises and know the secrets that we will share with you. Read our detailed guide, practice, and you will add a beautiful gymnastic element to your arsenal of capabilities, simultaneously increasing strength and muscle size.

You can start mastering this element on the horizontal bar by learning how to pull yourself up. With persistent training, he will submit within 1-2 months. As a bonus, you will get powerful abs and toned arms.

Advantages and disadvantages

Benefit:

• This is a complex exercise that develops a large number of muscles.
• Improves coordination of movements.
• Strengthens the vestibular system and grip strength.
• A relevant exercise as an element of functional training.
• Used in combination with other exercises on the horizontal bar to achieve high results in workout.

Flaws:

1. The disadvantages include the difficulty of implementation, as well as high trauma. This essentially acrobatic element is not suitable for beginner athletes.
2. It should also be noted that with certain injuries, lifting with an inversion is absolutely impossible, on their list:

• Problems with the elbow, wrist and shoulder joints.
• High blood pressure.
• Recent concussions.
• Impaired movement coordination.

Possible contraindications

Any type of physical activity has its medical contraindications. Due to the complexity of the described exercise, its implementation is limited by the health status of the trainee. For recommendations on whether and how much to perform an inversion exercise, you should consult a trainer or doctor.

It is not advisable to perform the exercise for beginners in the sport; they still will not be able to do the invert lift the first time. This element is contraindicated for people with injuries to the musculoskeletal system, especially the hands, shoulders and back. Since these parts of the body bear the greatest load, there is a risk of re-injuring them.

If the vestibular system is malfunctioning, performing a trick can lead to loss of coordination, falling and fainting . It is not recommended to do this element for people with blood pressure disorders and frequent headaches. Otherwise there are no restrictions. Persistence and targeted training will soon yield results.

What muscles work

This exercise uses a large number of muscles, including:

• Trapezoidal.
• Diamond-shaped.
• Round.
• Lat.
• Serrated.
• Deltoid.
• Spinal extensors.
• Biceps.
• Abdominal muscles.
• Thigh biceps.

Inclusion in the program

Since this is a complex exercise that requires good coordination, it is necessary to include it first in the training program. The movement will allow you to work your back, arms, and forearms, and then you can add additional exercises to develop these areas.

The number of repetitions is usually determined by what one person can complete in one set. In the competitive style, the movement is performed in exactly one approach.

Technique for lifting with an inversion on the crossbar

1. Starting position – hanging on the horizontal bar with a straight grip with your hands slightly wider than shoulder-width apart.
2. The movement begins with simultaneous pulling and lifting of straight legs above the crossbar.
3. The legs rise sharply, creating inertia for further movement.
4. The pull occurs towards the center of the torso.
5. The legs are thrown as high as possible. The overturn occurs at the moment when the mass of the legs outweighs, and they begin to fall down, pulling the body up.
6. During rotation, the crossbar is located at waist level.
7. At the end point of the movement, when the legs have already dropped, the athlete takes the starting position, namely, hanging on the horizontal bar.

• Many athletes perform the exercise starting with pull-ups, but it is best to start the movement with the legs and immediately, as soon as the movement begins, connect the pull with the arms.
• The exercise is performed with a sharp movement, throwing the body upward with the help of arms and legs at the same time.
• Easy, but incorrect from the point of view of execution technique, is the option with swinging.

Analysis of the exercise

What muscles work

The main muscles that work in the exercise:

• Latissimus dorsi muscles - begin the movement, biceps of the arms, pull the body to the bar, triceps - forceful release, the abdominal press is responsible for bringing the legs to the bar;
• Auxiliary muscles - trapezius, teres major and minor, serratus muscles, deltoids, quadriceps as stabilizers.

Preparing for the exercise

The exercise requires not only developed strength, but also coordination. They start with developing strength. If you have never been able to do a pull-up, but want to master this difficult element, it is advisable to start with pull-ups. Work on overall strength development - first strengthen your lats with block rows in the machines, then add pull-ups to your training plan.

Beginners learn it with compensation of part of the body weight and as soon as they reach 15 pull-ups with a direct strict grip, they can begin to work in the inversion raise. In addition to classic pull-ups and pull-ups with different grips.

In order to effectively do an inversion lift, you will also need a good stretch of the hamstrings. Therefore, beginning athletes should perform a hamstring stretch at the end of any back and posterior chain workout.

To strengthen the abdominal press, they begin by performing a fold, that is, bringing the hips to the chest while sitting on the buttocks. Then they perform toe lifts to the crossbar and only after that - corners, that is, static holding of the legs at the crossbar while hanging.

The first attempts to perform the exercise should be accompanied by the supervision of a coach or athlete who already knows how to do inversion lifts and can not only insure you, but also point out technical errors.

For those who want to master the exercise independently and without insurance, there are simple safety rules. Do not do an inversion lift until you have learned to fully control your body on the horizontal bar; avoid sudden jerking movements and kipping at the very beginning. If you don’t know how to do kipping pull-ups, it’s better to do without inertial movements.

It is ideal to train the exercise in special workout centers, where there are mats, rubber covering the floor and non-slip horizontal bars. The possibility of the projectile falling off cannot be ruled out.

What to do if in one workout you need to train an inversion, do pull-ups and perform, say, biceps exercises? Start with all reps of the curl, then the back, and then the biceps. You can also include dips in your workouts for this exercise as a good triceps exercise.

Advantages

• Improves basic training, develops coordination, balance, control skills;
• Corrects posture;
• Strengthens the grip, promotes abdominal training;
• Helps improve results in strength training on rings and horizontal bars;
• Allows you to develop the skill of working on the horizontal bar, provides an understanding of body balance, and serves as a start for mastering more complex and coordination exercises;
• Helps strengthen forearms and grip

Flaws

A complex movement requires good form, and a specific plan. Not every gym goer can simply perform hanging exercises to the extent required for this exercise.

Proper execution

• The legs must be straight and perpendicular to the ground, their deviation along the trajectory is not allowed;
• The flip is done if the legs have already gone beyond the level of the crossbar;
• The upward movement occurs due to the latissimus and abdominal muscles;
• The exercise is performed with a direct grip; it is better to start by performing the movement with your hands shoulder-width apart;
• Sometimes it is recommended to first practice a pull-up, then lifting over the bar, moving your legs, and turning over;
• The movement can be divided into phases, especially if a separate element does not work out. In particular, some people start by inverting from the top of the exercise on a low bar;
• The exercise can be performed on a low horizontal bar, partially moving through the amplitude using the legs, but in this case the technique may deteriorate, since when lowering from the top point you will still have to bend your knees;
• When the technique is mastered, the horizontal bar should be chosen 20-30 cm higher than the athlete’s head, so all technical details can be observed.

Rise - Revolution! How to do it in 10 days? Training

Errors

• Too wide or narrow grip;
• Not turning on the press;
• Bending the legs at the knee joints;
• Lowering the head towards the chest or throwing it back.

Efficiency Tips

• Push off the ground with your feet, and use a low bar if you need to do a lot of reps to master this exercise;
• Train pull-ups on a separate day;
• Start with a little kipping, if without swinging you can’t lift your body and roll over, this way you will also train your muscles, but explosive strength will develop

Implementation recommendations

The exercise can be performed in quantity, as well as for a certain time. It is perfect for performing in combination, for example: pull-ups, muscle-ups and inversion lifts. Such training allows the athlete to develop in several directions at once: increasing grip strength, coordination, strengthening the vestibular system and endurance.

Lead-in training

Lead-up training is a set of exercises designed to prepare for going to the horizontal bar with an inversion. It is enough to do them 3-4 times a week, that is, every other day, to be able to perform the trick within a month. A list of necessary exercises for different muscle groups to learn how to do an inversion is presented below.

All of the listed exercises, especially the inversion lift itself, should be learned under the supervision of a trainer or friend. This trick requires good physical preparation, so it is considered traumatic. However, having learned to perform it, a person can easily master other exercises on the crossbar.

Pull-ups

Horizontal pull-ups

Hanging Leg Raise

Crunches

Stretching

Prevention of physical inactivity

Physical inactivity (sedentary lifestyle) is the disease of all diseases of our time. It so happens that with the advent of civilization, people become more passive and lazy. It’s not for nothing that they say “laziness is the engine of progress.” We will not touch on bad habits and moral values, everything is clear here.

In fact, many people underestimate the danger of this disease. But physical exercise can replace many medications, but not a single medicine in the world can replace physical exercise.

Moreover, in order not to turn into a shapeless vegetable, it is not at all necessary to exhaust yourself with trips to the gym and long workouts. It is enough to devote a few minutes a day to exercise - hang on the horizontal bar, do push-ups on the uneven bars several times, do push-ups from the floor, do some stretching and that’s enough.

How to prepare for an inversion climb

Here are some basic exercises that will strengthen your muscles and help you understand the essence of the movement.

Pull-ups

This exercise will help build muscle strength in your back and arms, so it will be much easier for you to perform the first phase of the inversion lift.

Jump onto the horizontal bar, grasping the bar with an overhand grip slightly wider than shoulder-width apart. Tighten your abs and buttocks, lower your shoulder blades. Bend your elbows and pull yourself towards the horizontal bar until your chin goes beyond the line of the bar. Lower yourself smoothly and under control to the starting position and repeat. Perform the exercise in 3-4 sets as many times as possible.

If you are not yet comfortable with strict pull-ups, first build up the strength of your arms and back using an incline or Australian version. Find a low horizontal bar, grab it with an overhand grip and pull yourself up until your chest touches the bar. Perform 3-4 sets of 10-12 reps or as many as you can.

Add to bookmarks