The high bar is one of the simplest and oldest exercises in the world, but it has great benefits if we are constant. The foundation of this exercise is lifting your own weight to create upper body strength and tone muscles.
It can be done with a bar that is installed in a solid way to support the weight or look for an existing structure that we can easily reach and that its height allows us to get up until the chin reaches the bar.
When doing the bar you work the latissimus dorsi which is the middle and lateral part of the back, the rhomboids which are the central muscles, the lower part of the trapezius which is the muscle of the upper part just below the neck, in addition to the biceps and forearm muscles.
These barbell exercises will improve your performance in sports that require upper body strength such as swimming, climbing, tennis, baseball, boxing, among others.
Before starting you should warm up and stretch the muscles well to prevent tears.
The exercise consists of firmly grasping the bar with the palms and fingers facing forward, opening the arms in such a way that the hands are at the elbows. Relax your body and lift until your chin reaches the bar. Then the slowly lower yourself back to the starting positions.
If you practice swimming, boxing, or mountaineering, for example, you must work on muscular endurance, for this reduce the speed with which you get up on the bar, do it little by little and with patience because it is hard.
4 sets or series are recommended, with the amount of repetitions that the body allows them, the ideal is that they can reach 10 repetitions. Between each set, rest for 30 seconds to 1 minute.
To increase strength, do the bars at a higher speed increasing about 2 or 3 repetitions per set, that is, reach 12 to 13 repetitions.
If we place the arms less separated from each other, at the height of the shoulders and do the grip with the palms facing us, the arms are worked more and we can also develop the chest muscles.
Consider the bars in your workout routines a couple of days a week and your body will look strong toned with a natural look and allow you to better practice your sport as well.
Remember that if during these weeks of confinement you want to be physically active and follow a training plan, call 55 8881 8440 with Sportium Club and their advisors will help you (free of charge) to set up routines based on your needs and available accessories.
Fixed Bar suspension leg raises
As we would do in parallel, with the forearms supported on this machine, we can execute the chin-up bar movement to intensely work the abdomen.
We hold on to the fixed bar with our hands and with our arms extended and the body in suspension, we bend our knees to bring them to our chest, we descend in a controlled way and repeat as many times as necessary to work abdominals.
If we wish, we can raise the knees to the sides of the trunk in order to request even more effort from the obliques.
Toes to the bar or feet to the bar
It is another of the many popular exercises in Crossfit that requires above all the effort of the middle area of the body and that is developed with the body suspended on a fixed bar.
To carry it out, we will begin by holding the fixed bar with our hands and arms extended, leaving our feet in suspension. We start a swing that will allow us to gain momentum and raise the feet in such a way that their toes or the top of them touch the bar.
In addition to the chin-ups, in the fixed and high bar we can perform other movements like the ones we show today to work different parts of the body. Do you dare to try them?
TIPS FOR FIXED BAR DOMINATION WITH NARROW GRIP IN SUPINATION
Although we have said that it is not an exercise that requires the use of complicated machines or a complex technique, it is necessary to follow a series of tips so that, as we always say, the repetitions are as efficient as possible and we do not waste time and energies:
- First, it is essential to perform the exercise with the proper technique. To do this, read the advice that we have given you in the previous section. A good technique allows you to perform the pull-ups more efficiently and avoid muscle or back problems from performing the exercise poorly.
- Another very important factor is the intensity of the exercise. On the one hand, intensity in terms of the number of repetitions. These should be in line with your training routine and your current physical condition, you should not overload yourself with training or your muscles will suffer. On the other hand, by intensity we also refer to the frequency or speed with which the repetitions are done. You do not have to do them as quickly as possible, or do it “jerkily”. In fact, it is highly recommended to do them more slowly, matching the rhythm to the breath and letting the muscles work.
- You have to do all your strength with your arms, keep your whole body straight and do not swing or try to “do the giraffe”, that is, stretch your neck to the maximum to try to reach the bar.
- By doing this type of exercise you will be able to develop your back a lot, although if you want to achieve greater volume you can always add some weight while hanging from the bar.
- For this you can use, for example, a weight belt, or a weight vest, or hold a weight or dumbbell with your legs while you flex, raise and lower. You can also use much more homemade methods, such as tying weights to your feet, any everyday object can serve you.
- It should be repeated that this exercise requires muscular power to lift the body, so if you want to do it more gently you can use a pulley with a bar and thus we will put the weight that suits you.
TECHNIQUES AND DOMINATED ROUTINES ON A FIXED BAR WITH A NARROW GRIP IN SUPINATION
Below we see some variants for this type of pull-up that can help us to work more muscles, vary the intensity and, why not say it, to make the exercise a little more varied and enjoyable.
NEGATIVES OF DOMINATED
This exercise involves a very high effort and, therefore, should be performed at the end of the usual supination pull-up routines or even in a separate routine on alternate days. It basically consists of performing the downward movement of the dominated, investing in the process about 20 seconds. Three or four sets of negative pull-ups is enough to complete an exercise routine for arms and back.
THE MOST COMMON MISTAKES WHEN DOING DOMINATED
When we do chin-ups, we must perform the technique correctly, because otherwise we will not only not exercise our back, but we can even injure ourselves. Among the mistakes that you can make, those that we put below are the most common of all.
Pass the chin over the bar, which is essential not only to work the lats, but also for the opposition tests. If you don’t do this, what you are going to get are injuries to your shoulders, by pushing too hard.
Closing your hands, although it may seem like the best thing to do, closing your whole hand to grab the bar is not the best option of all. What causes this type of grip is that our forearms are loaded too much which translates into being able to do fewer repetitions.
The impulse of the body, something that happens especially in beginners and when we have reached the final repetitions. When we are fatigued in the end we pull with what we can and this leads us to push ourselves and not work our back.