The rivet on the horizontal bar is one of the basic elements of street workout, the development of which is considered mandatory. This allows you to strengthen your muscles and improve your skills to perform more complex elements. Despite its visual simplicity, the extension lift is considered a rather complex movement that requires careful implementation of all technical requirements.
What is this exercise?
Unlike other exercises on the horizontal bar, the rivet is an exclusively technical element. That is, even those athletes who can hardly pull themselves up or can not perform an exit with a force of two can make a rivet on the horizontal bar. Perhaps the only requirement that is set for lifting the extension on the crossbar is sufficient grip strength. Although this rule applies to any exercises of this kind.
In fact, the rivet bar exercise is an easier form of power-to-two, in which the main task is performed by inertia and technique, rather than pure physical strength.
Benefits and disadvantages of exercise
The main advantages of the gymnastic rivet:
Strengthen the muscles, increase the fitness to perform complex elements.
The ability to replace the power output with two.
One of the first spectacular gymnastic tricks that can be mastered in a short time.
Strengthen the hands and grip strength.
Strengthen the core, back, and shoulder muscles.
There are no special disadvantages to the rivet on the crossbar. This is a basic element that is mastered by almost everyone who is engaged in street workout. The only conditional disadvantage is the attempt to perform the exercise at the expense of brute force. As a rule, this ends in failure, since only the technique plays a key role in mastering.
What muscles work
The exercise involves most of the muscles of the upper body. The legs mostly work in static mode and are almost not involved.
The main burden falls on:
Also, the abdominal muscles take an active part, they not only transmit an impulse to create inertia, but also allow you to make a push with your feet at the dead center.
Summing up exercises
To confidently make a rivet on the horizontal bar, it is necessary to provide a reliable “background” in the form of physical training. Then the development of the element will be given quickly. Without summing up exercises, the ascent will take much longer, in which case the process may take months.
Main input elements:
Swinging on the horizontal bar is a simple movement, which consists in the ability to swing the body. It is necessary mainly to strengthen the grip and shoulders.
Horizontal pull-ups on the horizontal bar (alternative-traction on TRX-loops).
Australian pull-ups: photos.
Lifting the legs to the crossbar in the vise.
Lifting the legs to the crossbar.
These are the three basic movements that are necessary to learn how to make a rivet on a horizontal bar. Push-ups on the fists or fingers, pull-ups in any variations, as well as all exercises for the abdominal muscles will also help in strengthening the shoulders (and especially the hands).
The classic technique of lifting with an extension on the crossbar (with a deflection):
Grab the horizontal bar with a grip at shoulder-width level and start swinging to create inertia.
When you reach the maximum body extension forward, make a sharp bend and bring your legs to the horizontal bar.
Make a powerful swing with your feet up and forward to create momentum. This will help to “push out” the body and make the body ejection higher than the horizontal bar.
Straighten your elbows and fix the position above the crossbar.
In this version, the position of the legs does not play a special role after passing the dead center, so that the lower part of the body does not “pull” in the opposite direction, it is recommended to bend the legs at the knees.
Gymnastic version of the rivet
There is an alternative technique for performing an extension lift, which is called gymnastic. It has more stringent specifications and is considered more complex than the usual version. However, this version allows you to make the element as clean as possible.
Start swinging your body on the horizontal bar.
At the moment of the peak body extension forward, lift your legs and bring them to the horizontal bar without bending at the knee. This will require a greater angle of flexion in the hip joint and a slight increase in rounding in the lower back.
When the legs reach the crossbar, make a sharp swing forward, pull your arms in the other direction and by inertia go to the position above the horizontal bar.
In most cases, if you do not manage to do the rivet correctly on the horizontal bar, the reason is not weak muscles and the level of training, but the admission of technical errors. Their elimination will allow you to significantly advance in the progression and quickly master the exercise.
The main mistakes in the rise of the extension:
To create maximum inertia and the correct position of the body at the peak point, try to pull the socks to the crossbar. This will help create a greater ejection force.
Don’t put your feet up too soon. This will only lead to the fact that you will be “thrown” back and without the necessary force of inertia you will not even get close to the dead center.
Throughout the entire movement, the arms should be fully straightened. Flexion at the elbows occurs only after you push yourself out after the swing of your legs and come out above the crossbar.
Ensure good rocking in the initial phase. This is the key to the successful execution of the element. Often athletes are afraid to swing enough, which is considered a significant mistake.
Try to bring the pelvis as close to the horizontal bar as possible when performing the swing. Otherwise, it will “pull” you down, which is a mistake.