Detailed introduction to teaching double arm of horizontal bar

In training movements, double-strength arms on the horizontal bar are a good move, but it is not that easy to do double-strength arms on the horizontal bar. Of course, double-strength arms on the horizontal bar have many benefits. Someone knows how to do double-strength arms on the horizontal bar. So, how to do double-strength arms on the horizontal bar are the most correct? Let’s take a look at how to do the most correct!

Single bar double-strength arms on the horizontal bar

1. Decompose the movement of double-strength arms on the horizontal bar: In the initial state, pull the body up with force with both arms. When the chest rises to the horizontal bar, relying on inertia, the direction of force of both arms quickly changes from pulling up to pushing down (the clenched fist rotates with the horizontal bar as the center of the circle), and finally a single bar arm flexing and stretching action, and the arm changes from bent to straight arms.

2. Grasp the key points of the above movement decomposition. First, the body's upward speed when the chest passes the bar, and second, the change in the direction of force exertion between the arms in a short time. When the chest passes the bar, the body's speed can only be determined by pull-ups, but please note that this is not required to do many regular pull-ups. Even if it is an irregular pull-up, as long as the initial speed is provided is fast enough, you can still make a single bar double-force arm. This explains why when you first learn to double-force arms of the horizontal bar, you will always kick your legs and use the power of the abdominals.

3. Change the direction of force exertion of the arm in a short time, we need to use single-force arm for training. When the chest is flush with the horizontal bar, the left hand is still in the same pull position, and the center of gravity is shifted to the left hand. You can temporarily reduce the load on the right half of your body, put your right hand on the top bar (the right hand rotates with the horizontal bar as the center of the circle), and exert force from pull to push. Then move the center of gravity of your body to the right to reduce the load on the left hand, and then put your left hand on the top bar (the left hand rotates with the horizontal bar as the center of the circle), and exert force from pull to push. When you can complete more than 5 single arms in one breath, you can consider exerting force with both hands to complete the double arms of the horizontal bar at the same time.

4. After reading this tutorial, many novices encounter the most concentrated problem that they cannot make single arms. By viewing the fitness videos of multiple friends, there are basically two problems.

First: To make a single arm, you need to rotate your wrist, and you cannot hold the single bar tightly;    　Second: When making single-strength arms, the pull-up speed should be as fast as possible, rather than stimulating muscles slowly like training strength.

Precautions for single-bar double-strength arms

Trainers who want to try to do double-strength arms must want to have a strong Kirin arm and a strong tiger-back and bear waist. However, this movement requires the trainer to have a certain foundation in pull-ups. If the pull-ups are not well mastered, then don’t try it easily. Fitness is a gradual thing. Doing double-strength arms requires the body to have sufficient explosive power. When the body has not met the standard requirements, you should train solidly.

Editor’s recommendation:

Where to practice muscles with double-strength arms How to do double arms

What are the techniques of double arms on the horizontal bar

The best boys' shoulder exercises in gym