5 + 1 secrets to mastering chest to bars

Davide Zambon

3 years ago

Right now I'm writing from the mountain. At the little park of the charming village where I am living, there is no pull-up bar. I have to make do with the merry-go-rounds for children, which have a merciless one among their various defects: the bars have bizarre sections - square, rectangular, oval (but too big).

And oh well, I will train the grip.

However, in the meantime, let's talk about kipping chest to bar, and how to improve them.

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What are kipping chest to bars

Among the momentum exercises par excellence, the kipping chest to bar you find them in the hottest WODs.

If you don't know them, I suggest you review the official CrossFit® video. For the rest, they are soon summarized:

parts hanging on the pull up bar, arms in hang
dai force swinging with the body (swing starts from the shoulders)
alternate arched position e hollow position
perform a pull up that ...
… Must bring your chest into contact with the bar

How to improve chest to bars: 5+ 1 secrets

Are you a beginner? The answer is progression.

One mistake you can make right away is to impulsively approach the chest to bars too much, and start to swing like a salami hung to season.

nope.

You can rely on one of the many progressions available for

enhance pull ups
build the strength base necessary to perform a well-made pull
learn the technique

Elbows behind

Are the elbows behind the body to allow you, in the final phase of the movement, to touch the bar with your chest. Pull them back as far as possible.

It takes ass (and core)

In the sense that everything must be very contracted. This because

the glutes are among the number one responsible for explosive force
the core also has the function of continuously transferring energy

Do you feel a little contractile? Train your core, works the buttocks.

Study pull ups (and apply them)

Potentializing your pull-ups avoids unpleasant experiences on the bar: injuries, sudden flights, awkward movements.

Please note: when I tell you to study pull ups (and its variants), I mean the strict.

Then controlled movement, total arm work e back, no wobbles. Let's leave them in this case for the WODs.

Coordination and power

Both need to be trained. Coordination by learning to swing, alternating arched e hollow smoothly. The power, controlling the way even and core they generate and radiate energy.

The combination of these two factors ensures that the actual traction takes place with a use of energy less than that of one strict pull-ups.

Patience is the virtue of calisthenics

No, kipping chest to bars are not part of the canons of calisthenics, but patience does. Bodyweight movements have sometimes very long development times, and progression develops between plateaus and sudden improvements.

Don't give up, never: kipping chest to bars are coming!

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