Exit by force is an exercise known from childhood to those who grew up in their youth without the dominance of newfangled and ultra-modern fitness centers. Of course, even today some athletes use the exercise in their training, although the vast majority of them are people from the street workout sports movement. Since this exercise is complex and complex, consisting of several simple movements, it is an effective means of developing strength and speed indicators. Next, we will analyze in more detail the options for the correct technique and the main mistakes.
Advantages and disadvantages of leaving by force
Advantages:
- This is a complex functional exercise that focuses on developing explosiveness, coordination and grip strength. It also helps to facilitate the technique of performing other exercises on the horizontal bar.
- Interestingly, this movement came to us from the animal world and is important for survival. It's true, pay attention to the monkeys, how they jump from branch to branch. Also, no policeman, firefighter or soldier can escape by force during physical training. Thanks to him, a person overcomes fairly high obstacles.
- The exercise consists of elements such as pulling and pushing, which most athletes master, regardless of training goals.
Flaws:
- The downside of the exercise is its complexity and risk of injury. Without reaching a certain level of physical fitness, this exercise will not be possible.
- There is also a risk of injury due to weak ligaments.
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
What muscles work when you forcefully exit?
The following muscles are involved in the exercise:
- Lat.
- Diamond-shaped.
- Round.
- Trapezoidal.
- Deltoid.
- Serratus muscles.
- Biceps.
- Forearms.
- Spinal stabilizers, including abdominal muscles.
- The hamstrings are also involved in the work.
Exercise on the bar “Chair”
Well, you already know how to throw your sciatic muscles onto the bar of the horizontal bar. Can't wait to see what's to come? It's only the beginning.
Watching the following videos, I was worried about just one question: Will Evgeny fail while performing such an extremely amazing element on the horizontal bar? Or perhaps the scales of Fimis will favor him today.
What I liked most about the next video was its title “Chair,” not “Chair,” not “Stool,” or even “Ottoman.” And affectionately so “Chair”. And in general, it would be cool if at the end of the video they showed bad moments like Jackie Chan’s. Oh, and there would be blood.
Below is a video of this exercise (trick) on the horizontal bar :
Two-handed force exit technique
There are two options for performing the exercise.
First option
With acrobatic elements, when all movements are performed very quickly. Movement occurs due to impulse.
- Starting position: hanging on the horizontal bar with your hands shoulder-width apart.
- The athlete arches his torso, bending like a bridge. Naturally, the deflection is not so strong. The shoulders are pulled back.
- It is from this position that, due to the impulse, one rises upward to the horizontal bar. At this moment, the athlete pulls himself up to the bar so that his torso is above the bar. Moreover, the pull due to the snatch is different from the pull in regular pull-ups.
- The hands are quickly and sharply pulled towards the stomach, and together with the push of the hips, the legs are pulled towards the bar.
- The next step is to exit. Even strong athletes who excel at parallel bar push-ups may not be able to do the push-up because they don't get over the bar. Here you need to consider the center of gravity and balance.
- The body weight should be located strictly under the crossbar. When the athlete is above the bar, his elbows should be at a right angle, and the bar should be at stomach level (below the solar plexus).
- A very important point is the position of the hands. They must be positioned horizontally. They remain in this position until the athlete begins to perform push-ups.
- At the moment of hovering over the crossbar, the hands should be turned vertically. The grip should be false, that is, without completely grasping the crossbar.
- In this position, positioned above the horizontal bar, you should move your legs forward to balance and maintain balance.
- The final movement is the vertical press. After the amplitude has been passed, the athlete returns to the starting position.
Second option
All movements are made using muscle strength: without jerking or swinging. The technique for performing this exercise is simple.
- From the starting position (hanging on the horizontal bar), you should do a high pull-up, in which part of the torso (approximately to the middle of the chest) will be above the bar.
- From this position, use muscle power to lift your body up without pauses. Pay attention to the hands, because they are the ones that allow you to perform all the movements from pull-ups to horizontal presses.
- The hands should not tightly grip the crossbar.
Video: how to make an exit on two
Hard work will ensure success
Pulling up to the neck is clearly not enough to complete the exercise; you will need to relearn to learn how to perform the element efficiently. With a high pull-up, the technique is completely different; additional muscles are involved. The undoubted benefits of the exercise are obvious, since you can develop harmonious muscles.
If you master pull-ups to the bottom of your chest, then at first the lifts will not be particularly beautiful; it will take quite a lot of time to perfect the exercise. The second option, performing a pull-up to the navel, will ensure quick success in exiting. But it will take much longer to master it. You need to look for a reasonable compromise if you want to quickly master the exit.
One-arm force release technique
The technique of execution is almost the same as on both hands. The exercise is performed with alternate hands in the “flag”.
- To do this, grab the middle of the bar and do a pull-up.
- Then smoothly transfer your body weight to one hand and raise the other point-blank over the horizontal bar, so you get something similar to a “flag” figure.
- Next, you need to transfer the weight to your hand in support above the crossbar and bring your other hand to the “flag”.
- The most difficult element of this variation will be the press up. To perform it, you need to be good at doing push-ups on parallel bars or a bar.
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.
Recommendations
- Before going out, you must warm up, warm up your joints, ligaments and muscles.
- The correct grip plays a very important role when performing the exercise.
- Do not load yourself with other exercises before performing a power-up on the horizontal bar.
- Remember that the movement occurs in an arc. The body at the lower point of the amplitude is behind the crossbar, and at the top point of the pull the body is in front of the horizontal bar.
- Do not place your hands close to each other on the bar. The grip should be at shoulder level.
Some features of executing an exit
It is worth noting that it is better to exercise on the horizontal bar on an empty stomach. If you have just eaten, then you should not start exercising. If you still want to master strength training, then it is better to do this after you have done a warm-up. We always remind you that it is better to warm up your muscles well before a thorough workout. This can be arm swings or light arm raises with weights. If we talk about weights, they are often used to complicate a workout. You must understand that training should be structured in such a way that the load is distributed evenly.
Some features of executing an exit
It is necessary to take food distribution very seriously. Review your diet; there should not be too many carbohydrates. The video of the exits on the horizontal bar, which you can view, includes all the nuances that may interest you. It's better to exercise outdoors. you can also purchase special gloves and save yourself from unpleasant calluses. If you want to exit as correctly as possible, you need to use the following instructions.
- You will be required to make a sharp jerk, and then hold yourself with your hand. If we talk about the elbow of the second hand, then it should be thrown onto the surface of the crossbar. Then you need to fix the position of your body. We do not recommend that you rush, especially if this is your first time doing a forceful exit.
We must strive to ensure that all movements are smooth. You should understand that today there are many training videos that you can watch.
Trick on the horizontal bar “Towel” or “Royal Exit”
Be careful who's wet. In this video we will see the long-awaited “Towel”. I must admit that in this episode Mishka confused the turnstile men with the guys from Chelyabinsk. Wait, where is Mishka from? Now we know from which town the reports are being made. The second name of this element is “The Tsar’s Exit” and I am almost one hundred percent convinced that it was invented in a glorious little town called Moscow. They have a ton of royal goods there. After all, in Moscow there is the Tsar Cannon and the Tsar Bell. Where else could the roots of the royal exit grow from? And it was probably invented by some Moscow tsar.
Below is a video of this exercise (trick) on the horizontal bar:
Exercise on the horizontal bar “Crisally”
Unexpected, but this is true. In the style already familiar to us, Gimbaru, there are still simple elements on the horizontal bar. And the next trick is one of them. Besides the fact that it is extremely easy to perform, it also looks awesome. But what I like most is the name of the trick. "Crisily." Agree. It sounds! And the video is nothing like that. Moreover, Mishka shows us this trick on the threshold of his own school. Moreover, Antokha from some 5th grade helps him with this. I'll tell you a secret. For this, the physical education teacher promised to negotiate with the rude girl so that she would give the athletes at least a three-ban. Well, that's right! You need to combine business with pleasure.
Below is a video of this exercise (trick) on the horizontal bar:
Trick on the horizontal bar “Rivet on a straight arm” or “Super cero”
I don’t know how many more crypts there are. But, apparently, another variety of it awaits us ahead. "Rivet on a straight arm." As it turned out, among the Jimbaruists we know, this exercise on the horizontal bar is proudly called “Super cero”, which translated into Russian means “Super zero”. This trick does not look as impressive as the previous one, but nevertheless, cool. And in general, I’m very interested in how many times these guys reset their shoulder joints? And how many times have they flopped their faces on the globe while performing stunts? I think if I find out this number, my turnstile career will end at that very moment.
Below is a video of this exercise (trick) on the horizontal bar:
Exercise on the crossbar “Crab”
For all its simplicity... This is how Mishka Baratov’s phrase begins, with which he tried to characterize the following exercise on the horizontal bar. This trick came to us from a seafood store. But maybe everything is much simpler. While the athlete who invented this trick, doing it again and again, was trying to come up with a name for it, a barely alive drug addict Pavlik passed by and shouted with a wild laugh, “Hey, Brother, you’re a Crab! “Apparently this is how the next element got its name.
Below is a video of this exercise (trick, element) on the horizontal bar :
