Hello sports fans! Today we will talk about what “tricks” are easy to master on the horizontal bar, what tricks on the horizontal bar can be done first and without risk to health. It is worth noting that the horizontal bar is a multifunctional apparatus on which gymnasts and simply sports fans perform not only banal pull-ups, but also other exercises that surprise others with the complexity of their execution and spectacular entertainment.
However, now we are more interested in certain tricks on the horizontal bar for beginners. By the way, you should also learn how to perform them correctly, otherwise switching to more complex techniques can be fraught with injuries and the impossibility of quickly mastering them. For the first time, it is important to achieve at least such an acceptable result for a turnstile as doing pull-ups ten times or more!
And only then you can move on to learning methods for performing such elements of horizontal bar art as all kinds of lifts, exits, turns, etc. Tricks on the horizontal bar for beginners are, first of all,
Rise
The most accessible lift for inexperienced gymnasts is the inversion lift.
To perform it, you need to grab the bar with an overhand grip, then pull yourself up. Then swing your legs over the bar, do a flip and go into a handstand with emphasis in front, when the lower part of the abdominal area barely touches the bar.
Tricks on the horizontal bar and uneven bars can be much more sophisticated. For example, as an option for lifting with a coup, there is an element under the romantic name “feather”. Here the body must not come into contact with the crossbar. To do this, when pulling up, you need to throw your legs with force and at the same time move away from the crossbar.
Riveting
Now let's move on to solving the question of how to do tricks on horizontal bars, for example, such as a rivet. To do this, grab the bar with an overhand grip. Here you don’t need to pull yourself up, just raise your legs to the bar, and then sharply lower yourself with a leg swing and fly over the bar, going into a front position.
If you can’t raise your legs, then you need to train this movement separately from the horizontal bar. The riveting is performed with and without deflection - long swinging.
In yard companies they claim that if a person has mastered the execution of a rivet, then he has achieved real mastery in workout.
How to learn to do pull-ups if you can't do pull-ups
pull-ups on the horizontal bar
It is believed that a person cannot pull himself up for one of two reasons - either excess weight or weak muscles. There are two reasons at once, but don’t despair. If you have problems with weight, you need to gradually bring it back to normal. If the muscles are weak, they need to be trained. Use push-ups here. Work with an expander, pump up your hands, exercise with exercise equipment and learn to do pull-ups. And in order to understand how to do pull-ups correctly on the horizontal bar, you first need to, and this is not a mistake, at least try to pull yourself up. In order to understand how to learn to pull yourself up, you need to at least start doing it.
Horizontal exits
The main element for the initial mastery of techniques from the category of easy tricks on the horizontal bar is a one-handed exit. To perform it, they pull themselves up, then hang it on their arm, and bring the other one over the crossbar with their elbow up (they make a flag). Then the other elbow is also brought out to the front stop. If you have problems with the flag, train on a low horizontal bar - this makes it easier to lean on one hand and at the same time keep your elbow elevated.
It is more difficult to get out on both limbs. This element is performed either by force or by jerking. With the power method, they pull themselves up using their hands.
How to learn to do tricks on horizontal bars with a jerk? When jerking, before pulling up, a jerking movement is produced due to the leg swing. This method is simpler than using force.
As a variation of the previous technique - performing a “chair” with an exit to the back support, when the crossbar remains behind the gymnast. Hanging upside down with an overhand grip, the lower limbs are pulled up, then inserted between the upper limbs, and at the final stage the legs are thrown over the crossbar with a point-blank position.
How to do tricks on the horizontal bar for beginners, such as diving out from under the horizontal bar? In this case, the ability to perform a high chair will come in handy. First, a hang is performed, the legs are placed between the hands and the popliteal joints hold the bar. It is extremely important to maintain balance. After which the legs are swung up and forward, and the torso is rotated under the crossbar. The technique ends with a point-blank exit. In addition to the high chair, there are varieties of exits called “angel exit”, “officer exit”, “crab exit” and many others.
It would be a good idea to find yourself a partner - an experienced person in stunt matters. He will help you master the exercise and provide backup on occasion. If you still can’t perform something on the horizontal bar, then most likely this is due to gaps in technique or a lack of physical fitness.
Preparatory stage
You shouldn’t think about performing even the simplest strength elements on the horizontal bar until you can do 10 pull-ups continuously. All basic techniques must be performed regularly, consistently. In particular, a high-quality two-handed exercise usually requires at least two months of constant training.
There are many training systems on the horizontal bar for beginners and experienced athletes. All of them are based on three main operating principles:
- Regularity of classes - you can choose a daily schedule with one day off (suitable for professional athletes) or 3 times a week (optimal for beginners, since muscles grow during rest).
- Maintaining proper technique. It is not inertia that should be involved, but muscle strength.
- Correct breathing is uniform, with exhalation when lowering the body and inhaling when raising it (a sufficiently deep breath should end only when the body is positioned above the crossbar).
It is necessary to master the technique of various grips: neutral, reverse, straight or reverse narrowed, wide, parallel, master one-arm pull-ups, add lifts with inversions, “flags”. Despite the fact that these exercises are the simplest, they form the basis and should not be abandoned or skipped.
The inclusion of pull-up games helps diversify the preparation process:
- “Ladder”, when participants hang on the horizontal bar at the same time, periodically pulling themselves up and trying to “overhang” the other.
- Add-on, or “adding” - participants take turns performing a number of elements, adding their own to them. As the game progresses, the number of elements increases, and the time spent hanging on the crossbar increases, weak players disappear.
An important point: it is wrong to think that only athletes with large muscle mass can handle the load required to perform tricks on the horizontal bar. Developed muscles are a necessary thing, but endurance and patience are no less important. Many of those who perform the most difficult stunts do not have a pumped up figure. But the technique of performing the exercises and coordination must be at their best.
The ability to do pull-ups correctly and repeatedly is a mandatory step on the path to mastering tricks on the horizontal bar.
An equally important stage in training is mastering proper breathing: exhalation should occur when lowering the body, and inhaling when raising it
It is also recommended to be able to use different types of grip
"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.
Horizontal bar for beginners video
We encourage you to continue to work on improving your physique, master new exercises, and get acquainted with theoretical materials and use them for practical purposes. It's time to believe in yourself and not stop in your endeavors.
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Have you decided to take care of your physical fitness? Then the easiest and most effective way to build muscle for you is on the horizontal bar. We can congratulate you, you have become another supporter of a healthy lifestyle. Everyone knows what proper nutrition is. But with sports training, questions begin.
Don’t think that it is too simple, and there is simply nothing to do and nowhere to develop. What a mistake amateurs make when they believe that the simplicity of the appearance of a sports instrument leads to the simplicity of the exercises performed on it. The horizontal bar may well be a tool suitable for performing many different exercises and tricks. Some of them can be done by every physically developed child, and more complex ones should be taken on after mastering the basic pull-up exercises. Crab, chair, sun, flag - these funny children's names of tricks should not make them underestimated - these exercises are difficult to perform, and they look impressive.
Now a whole trend has appeared, which is called “Street workout”, based specifically on tricks on the horizontal bar. Having seen what can be done on the horizontal bar, everyone wants to learn the same.
- Doing stunts is not an easy task and you need to be in good physical shape to do the job. From the first lessons you need to pump up your back on the horizontal bar, this will help in further training.
But we must take into account that you can master this technique after you learn how to climb the horizontal bar at least 10 times. Otherwise, sprains and other injuries are quite natural. On our website you will find information not only about tricks on the horizontal bar, but also videos on how to do them.
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.
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.
Progression in pull-ups
“Coolness” in vertical pull-ups is equal to quantity. Add a second to the first pull-up, consolidate the result and move on, this is a task for beginners.
Just as any progress requires movement, the horizontal bar requires regular training. Let's look at the training program, the basics of which are suitable for any level.
1. Work out 3 times a week with a break of 1 day between training days.
2. Perform 3 sets with a break of 20 seconds.
3. Do not increase repetitions by more than 1 for the body to comfortably adapt to the load.
In the following workouts, also add 1 repetition (up to 8, 8, 8 times), after which the entire circle is repeated. This is how the training cycle goes through in a month. This program is designed to develop strength and endurance.
To develop pull-ups up to 30 times, the following scheme is suitable:
- 1 Week. 5 sets of 6, 5, 5, 4, 3 times
- 2 Week. 5 sets of 7, 6, 5,4,4 times.
- 3 Week. 5 sets of 8, 6, 5, 5, 4 times.
- 4 Week. 5 sets of 8, 7, 5, 5, 5 times.
Pull-ups using a ladder will help you increase your performance in a playful way. The essence is to increase the number of repetitions by 1 with each approach up to 10 (or more/less), and then decrease by 1. There should be 9 complete circles of “ascent and descent” of the stairs. This training program is suitable for training every other day and with each new week add 1 repetition.
- 1 Week. (Mon, Wed, Fri, Sun) 1 approach: from 1 to 6 rest 1 min. from 5 to 1 (and so 9 approaches).
- Week 2 (Tue, Thu, Sat) 1 approach: from 1 to 7 rest 1 min. from 6 to 1 (and so 9 approaches).
- And so on up to 10 repetitions.
When the body is ready for more serious loads, you can start doing pull-ups according to the “hundred” pattern.
This is a free version of pull-ups, where it is important to do 100 repetitions in 1 workout. At the same time, you can and should change the position of your hands and change your grip, pull yourself up with additional weight to increase strength.
If you have your own horizontal bar in your apartment or private house, then to increase the number of pull-ups, the technique of frequent approaches throughout the day for 5-7 repetitions is suitable. For example, you can do 7 reps every half hour. In total, for the whole day you will do 26 approaches and 182 repetitions without any extra effort.
For beginners, it is important to start and not give up training, but what to do if it is impossible to do pull-ups even once? You just need to hang on the horizontal bar for 30-60 seconds, several approaches daily. Then you can move on to a negative pull-up
To do this, you need to pull yourself up as high as possible and stay in this position for 10-20 seconds. This technique will help develop your biceps and back muscles, and you will test your endurance and willpower.
Finally, some motivational tips:
- Believe in your results, even if you are hanging on the horizontal bar like a sausage, everything comes with difficulty.
- Rest between sets is very important for productivity.
- You need to watch your breathing.
- The crossbar should not be thin; a wide crossbar trains your arms.
- During illness, training will not bring results, and during recovery from injury, it will even cause harm.
- If a plateau effect has been achieved or all peaks have already been reached, you can start doing pull-ups with weights (a backpack with a load).
Alexander Bely
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.
What muscles are trained during pull-ups?
What muscles are trained when doing pull-ups?
When we pull ourselves up, we use most of the muscles in our upper torso. Which muscles are used more depends on the method of pull-ups, which is determined by the specific method of how to learn to do pull-ups. But in any case, almost everyone is involved.
The muscles that work first are the arms, shoulders, forearms, back and chest. These are the biceps, triceps, trapezius and deltoid muscles of the shoulders. The teres major and latissimus dorsi muscles, as well as the pectoral muscles, also work.
When we pull ourselves up, we often (especially at the beginning) help ourselves with our legs, so the abs and part of the leg muscles work. The calf muscles practically do not work in this case.
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.
First level
The time required to learn and practice tricks varies from person to person and depends on the ability of the athlete. Having mastered the pull-up technique, you can begin to master the following elements:
- One-arm power output. To perform it correctly, at the highest point of the pull-up, you should transfer the weight to one of your hands, and raise the elbow of the other above the bar of the bar until both arms are straightened.
- "Flag". It is almost impossible to perform without well-trained abdominal muscles. With both hands, you should firmly fix the side post of the horizontal bar with an all-round grip and slowly lift your body until it reaches a horizontal position.
- "Crocodile". An excellent exercise for training balance. Using a narrow grip, grab the bar and move your body forward, bending your elbows at a slight angle. The difficulty of getting your body into a position perpendicular to the horizontal bar posts quickly goes away with regular exercise.
The given exercises are considered the simplest, initial tricks. However, they help develop endurance, coordination, and build muscle mass. To work out more complex elements on the horizontal bar, a verbal description is not enough; consultation with an experienced athlete is advisable - someone who will control their correct, and most importantly, safe implementation.
One-arm power output
"Checkbox"
"Crocodile"
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.
Correct technique and types of grip
A prerequisite before starting classes is to do a thorough warm-up, warm up the muscle fibers to prevent injuries. The preparation includes rotational movements of the wrists, shoulder joints and elbows. Girls should use elastic bandages at the bend of their hands and special gloves to protect their palms from calluses. The diameter of the crossbar is selected according to size, the hand should clasp the bar completely, the thumb should close the grip into the lock. Of the pull-up techniques, three types are considered the most suitable for women's training.
- Classic pronated (straight) grip, when the hands are placed on the bar from above, the distance between the hands is equal to the width of the shoulders or slightly more, the hands are turned with the back to the face. Pull-ups on the horizontal bar in this way maximize the use of the muscles of the back and forearm.
- With a reverse (supinated) grip, the hands clasp the bar so that the palms are facing the face. The main load in this technique falls on the biceps. For girls, use a neutral grip width, approximately at shoulder level. Placing your hands close together increases stress on your wrists and can lead to injury.
- A straight, wide stance primarily targets the trapezius, teres, and upper latissimus dorsi muscles. The hands are placed 20–25 cm wider than the shoulders. It is more difficult to do pull-ups with a wide grip, so exercises are included in the program after mastering other methods.
Movements should be smooth, without jerking or swaying when lifting up or abruptly “throwing” the body down. The back is slightly arched, the shoulder blades are brought together. There is no need to stretch your neck or throw your head back. To ensure a sufficient supply of oxygen to the muscles and heart, the girl must follow a breathing technique: exhale evenly when lifting and take deep breaths in the negative phase.
Straight grip
Reverse grip
Straight, wide stance
Movements should be smooth, the back should be slightly arched, the shoulder blades should be brought together
Pull-up technique visually
