Exit on the horizontal bar (exit by force on two hands) is a ubiquitous exercise that is basic in artistic gymnastics, workout and crossfit. From artistic gymnastics, the exercise migrated to the army physical training program, from the army to the streets, where it successfully took root in such a newfangled sports discipline as workout. Today we will tell you how to learn how to make an exit on the horizontal bar and on the rings.
With CrossFit, things are a little more confusing. Due to the fact that crossfit is a sport for creative people who themselves manage their training process, performing a two-handed force exit can be used for different purposes and be of a different nature (perform as part of the complex, perform the maximum number of repetitions for a while, perform as general strengthening exercise, etc.). The basic version of the exit by force involves the execution of a movement on the bar, the more advanced one - on the gymnastic rings. Today we will try to learn both.
Exit by force on two hands on the horizontal bar
Exiting with two arms is a relatively simple exercise, and almost any beginner will do it in a couple of targeted workouts. However, before you start training the exit on the horizontal bar, you still need to have a certain power base. You must technically correctly be able to pull up on the horizontal bar and push-ups on the uneven bars at least 10-15 times, since the main muscles working in the output by force are the lats, biceps, traps and triceps.
It takes only a little time and perseverance to technically correctly learn to pull out on the horizontal bar. Do not be alarmed if you did not succeed the first time. I hope that my tips below will help you master this spectacular and effective element in no time.
So, the technique of performing an exit by force on the horizontal bar:
First phase
The first phase of the movement is traction. Not a classic pull-up, but the pull of your body to the bar. It is necessary to bend a little, hanging on the horizontal bar, so that your body is tilted back, and your legs are stretched forward. This is our starting point. Now you need to make a powerful and amplitude movement with your whole body towards the crossbar. Using the latissimus muscles of the back, biceps and forearms, we sharply pull our hands to the stomach, trying to reach the bar with the solar plexus. For a start, I recommend that you work out this phase separately in order to “feel” the movement as much as possible and mentally focus on the correct trajectory of the body movement.
Second phase
Now you need to bring the body over the crossbar. As soon as we reach the crossbar with the upper abdomen, we try to rise even higher. To do this, you need to slightly loosen the grip and turn your palms away from you about 90 degrees and bring your shoulders forward. You are now ready for the final phase of the force release - the bench press.
Third phase
The bench press is probably the easiest step in the entire exercise. Our task is to simply straighten the elbows with a powerful force of the triceps. If you are good at push-ups on the uneven bars, then there will be no problems with the press. Once you fully straighten your arms, lock in this position for a second or two and return to the starting position.
Recommendations for beginners
The easiest way to get a feel for the movement and ease the learning process is to force a jump exit. To do this, find a low bar that you can easily reach with your hands, and instead of starting the exercise from a hang, just take a small jump and immediately go to the body over the bar and bench press.
Another helpful way is to do pull-ups with additional weights. If you are easily given several approaches of pull-ups with a pancake, dumbbells or kettlebell on a belt, then going out with two arms on the horizontal bar will not be difficult for you.
You should not try to learn how to force exit on two hands, as part of training, performing an exit on one hand. Of course, this is much easier, but later you still have to retrain, since the movements in the elbow joints must be absolutely synchronous.
A detailed video will help a beginner learn how to make an exit with two hands on the horizontal bar:
Exit by force on two hands on rings
After you have mastered the technique of performing an exit on the horizontal bar, I suggest you try a more complicated option - force exit on the rings.
What is the fundamental difference? The fact is that, unlike a horizontal bar, the rings are not fixed in a fixed position, and the movement is at least half dependent on how well you can maintain balance.
Grip
The first thing to remember is the grip. In artistic gymnastics, this is called a "deep grip", the meaning is that the knuckles are not above the apparatus, but in front of it. At the same time, the hands and forearms are statically tense, so do not forget about a thorough warm-up. It is difficult to get used to the deep grip at first, so start small - hanging on the rings with a deep grip. Once you have mastered this element and can hang like that for at least 10 seconds, try several sets of deep grip pull-ups. A very interesting variation of pull-ups, few exercises are capable of developing grip strength and forearm muscle volume so powerfully and quickly.
Exit by force
Now let's try to exit by force of the rings. Hanging, we bring the rings a little narrower than the width of the shoulders and put our arms parallel to each other, while the legs are slightly bent. This is our starting point from which it is easiest to understand the biomechanics of movement. We begin to perform pull-ups, our task is to pull the body to the rings to the level of the solar plexus. We keep our shoulders above the hands, making a slight forward bend, thereby, you will gain a more stable position, and your hands will not "move apart" to the sides. We continue to move until the shoulders are 25-30 centimeters above the level of the rings.
From this position, we begin a powerful upward movement due to the effort of the triceps and extension of the knees. And if in the exit on the horizontal bar it was not at all difficult, then in the exit on the rings you will have to sweat. The task is complicated by the fact that in addition to simple push-ups, we need to balance on the rings and not let them spread too wide to the sides. To prevent this from happening, try to push the rings down as much as possible, pushing yourself up due to the inertia created when the legs are extended. Now lock on straight arms and lower yourself to the starting position.
An important technical point is not to include hands too early. Extension of the triceps occurs only after the amplitude set by the jerk of the whole body has already been passed.
If you can easily get out with strength on the horizontal bar, and you have difficulties with getting out on the rings, at the end of each workout try to just balance on the rings. Climb onto the rings with the help of a wall bar or any other elevation and try to stabilize the body, do not make any unnecessary movements, do not twitch, do not swing, and just catch balance. This is more complicated than it seems at first glance. Once you've learned to keep your core straight, try doing push-ups on the rings. The biomechanics are the same as for dips, but you need to additionally balance and push the rings down so that they do not come apart. When you have mastered the push-ups on the rings, proceed to the exercise with the force of two hands, now it will go easier 😉
This instructional video shows lead exercises to help you master the correct pull-up technique on the rings:
