Greetings to everyone who came to our training today. Today it will be somewhat unusual for you. Tell me, probably almost every one of you has seen in crowded places in your city an attraction, if you can call it that, “The Spinning Horizontal Bar”. I am sure that many tested their strength. But how many were able to win, that is, hang for 2 minutes?
I think that if there are such people among you, it will be only a few. And it’s not that I somehow underestimate your capabilities - I’m training you myself, it’s just that it’s really extremely difficult. Therefore, today I propose to discuss a rotating horizontal bar, how to hang on it for at least 2 minutes and what is needed for this.
In fact, there is a lot of debate about whether it is an attraction at all. The very fact that only a few actually manage to cope with the rotating crossbar gives many reasons to believe that this is another scam. However, talk to professional climbers or guys involved in workout, which is popular today among active, healthy youth - they will not agree with this characterization.
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Many of them use a horizontal bar with a rotating bar for training, and climbers in their training use such a device as a “revolver board”, which is better than that in order to ruin cunning entrepreneurs.
Oh, by the way, how else do climbers, as athletes, differ from others? Incredible tenacity of the fingers, that is, a developed, super-strong grip. So that's the whole secret. Therefore, in order to understand how to stay on a rotating horizontal bar, I will tell you what a “revolver board” is, and how climbers of steep peaks strengthen their fingers.
First exercise
The first exercise is suitable for any level of physical fitness. To do this you will need an old towel or just a piece of fabric - anything that can be wrapped around a horizontal bar will do.
We wrap the fabric with a roller on the crossbar, grab the roller with our hands (hands shoulder-width apart). If you're a beginner, just hang for a while - as long as you can stand it. And if you have been in sports for a relatively long time, then start pulling yourself up.
Using a towel or cloth, we increased the thickness of the horizontal bar to the maximum, plus the fabric increases the twisting during the exercise. Taken together, this is a great workout for beginners.
Business at the "Turniki" attraction
I hope that you have already guessed that the success of your business will not be a successful combination of circumstances and the likelihood that only weaklings will approach you, but the design of the horizontal bar itself.
The fact is that the crossbar itself will rotate around its axis, creating enormous loads on the hands of the person hanging.
According to uncertain data, only one person out of 500 will be able to hang on such an attraction. Do the math yourself. If you receive 100 rubles from 500 people, you will already have 50,000.
Giving 10,000 to one sagging person is not such a difficult and unsuccessful task. So the prospects are clear, all that remains is to sketch it out and start implementing the idea.
Second exercise
To perform the second exercise, throw a towel or strong fabric over the bar. This will require more physical effort, and if you are a beginner, then it is better not to try this exercise yet.
We take hold of the 2 ends of the fabric thrown over the horizontal bar and hang. You can also try doing pull-ups - as many as you can. After just a few repetitions, you will feel your forearm pounding.
Varieties
- Narrow grip. When performing this exercise, you need to touch the bar with the upper part of your sternum, and your gaze should be directed towards your hands.
- Wide grip. Classic version of the exercise. The latissimus dorsi and biceps muscles are used for lifting.
- Free hanging with torso twists and leg bends. This is another way to train on the bar; it is aimed at strengthening and stretching the spine. This exercise not only strengthens your back, but also allows you to achieve perfectly straight posture.
- Reverse grip. The shoulders are fixed in a position laid back, the shoulder blades are brought together.
- Pull-up by the head with a wide grip. The back should be straight, without arching in the lower back. The use of sudden jerks is unacceptable: be careful when performing this exercise, as there is a risk of traumatic brain injury when hitting the bar.
Third exercise
To perform the next exercise, you will need a lot of finger strength and a kettlebell weighing 16-24 kg (a little less, depending on your training, it’s hardly worth taking more).
We grab the weight, lift it bottom up and hold it in that position. If you have been doing sports for a long time, you can try squeezing it by straightening your arm. To get a good result, it will be enough to hold the weight upside down for a while; you don’t need to force yourself if it’s too hard for you.
Then, with the same fabric that was thrown over the horizontal bar, we hook the weight and lift it up with each hand in turn, holding the ends of the fabric in a fist.
Benefits and harms
The corner is a popular exercise that allows you to form a press with parameters that are in demand in sports competitions. The benefits are also obvious for beginners - the body becomes attractive.
Benefits from doing the lesson:
Threats lie in the strong tension that is exerted on the abdominal muscles, which remain in an unusual state for a long time. If you have certain diseases, harm from exercise is acceptable.
Development of pain syndrome with:
- cystitis;
- vertebral hernia;
- first month after birth;
- postoperative period.
Severe pain is possible in the presence of abdominal, inguinal or umbilical hernia, in which physical activity is completely contraindicated.
Warning: Cannot be performed in the presence of hypertension, arrhythmia, aneurysm.
Fourth exercise
For the next exercise, you can use a projectile - an imitation of a rotating horizontal bar. Such equipment is sold in some sports stores, but many athletes make it themselves. The rotating horizontal bar is attached to the crossbar using the side carabiners, after which you need to try to hang for as long as possible. This kind of attraction can often be seen on holidays: the public is invited to hang on a crossbar for 2 minutes for a monetary reward. It seems simple, but in reality few people can endure that much. This exercise is considered very effective for strengthening grip strength.
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.
Rotating Horizontal Bar: How to Hang for 2 Minutes?
Perhaps among our readers there are those who tried to hang themselves, and maybe there are even those who managed to win. Anyone who has hung on such a bar knows how difficult it is: any symmetrical grip will eventually slip. However, there are master athletes who will tell you that this is not just a scam for money, but a very real training for climbers and those who practice workout.
Special training equipment: a rotating bar and a “revolver board”, which allow you to strengthen your fingers and make your grip stronger and more reliable even on such complex equipment.
The secret to success on the rotating horizontal bar
Most athletes believe that hanging on a rotating bar depends on the strength of the athlete; however, this is not entirely true. If you are able to lift your body several times on a regular horizontal bar, then your arms are strong enough. Hanging on a rotating horizontal bar requires a special technique. The whole secret lies in the fingers: the flexors of the hand do not allow you to fall immediately; the more trained your hands are, the more tenacious they are, the longer you can hang.
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You can approach this issue by drawing up a plan for your hanging technique:
- Grip with twisting of the hand and maximum tension in the forearm area.
The slower you load your hand, the longer you can hold out. In this position, the horizontal bar practically does not slip out of your hands and you can hold out for about a minute. - Straight grip.
This is not a common way of gripping a horizontal bar and is not used by athletes. However, with strong flexors you can hold out for quite a long time. - Hanging on your fingers.
Here the weakest muscles come into play: the deep flexors of the fingers; they will not be able to withstand your weight for long. And if you remember that the crossbar is not stable, then you can hold out in this position for no more than 15 seconds.
This approach will help you win while following the rules. But if you want to understand how such training will help you, then you should read on.
Strengthening the hand muscles
In addition to pleasant winnings on such attractions, you have the opportunity to strengthen your hand muscles and make your hands more tenacious and dexterous.
- Most often, a “revolver board” is used for this: several rotating handles of different diameters are attached to one crossbar; a prerequisite is that these handles are for each hand. They train on them in different ways: for some, the daily hang format is suitable, trying to hold out as long as possible on different diameters. This helps you understand the principle and engage the right muscles.
- To strengthen the flexors, you can use a manual expander or dumbbells. Squeezing and unclenching a manual expander helps pump up the forearm.
- Work with dumbbells is carried out as follows: place a hand with dumbbells or a kettlebell on your knee, burning and kindling your fist without raising your hand pumps up the same muscles.
- Hanging on a revolver bar should be done in different ways, which we discussed above. This helps to train all muscle groups of the hand and forearm.
- There is another way to strengthen these muscles: rotating your wrist with a weight. For example, working with a collapsible dumbbell that resembles a sledgehammer or club. This method was invented by rock climbers from France, but it also resembles Russian heroes with their strong hands, in which any weapon, even the heaviest, was a toy. The principle of training is simple: we rotate the dumbbell, trying to hold it first with a full grip, then with three and two fingers. To make it more difficult, we move our hand further and further towards the edge of the handle.
- The next method is to pump your fingers using the biceps training method: you can hang any weight and use different fingers, squeezing and unclenching them.
- Many workout athletes perform various tricks on the horizontal bar; in preparation for them, they use a fingerboard. You can train with its help at home.
- The one-arm hang also helps strengthen your arms and make them more grippy.
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Something else to pay attention to is weight. Overweight people find it more difficult to stay on a rotating horizontal bar, unlike those who do not have weight problems. Remember that constant practice will be your best assistant in achieving real results.
