WorkOut on technique: 3 exercises from the Russian champion

WorkOut culture has long been a serious hobby for strong and athletic guys. But even if today you have to master your first approach to the backyard bar, you shouldn’t worry. At the event dedicated to the development of street athletics – #Datsunpicnic – we met with Russian champion Dmitry Kuzmin and with his help we compiled a selection of three basic WorkOut exercises.

You no longer need an expensive gym membership or special equipment, all you need is to find a suitable sports ground near your home and overcome your own laziness.

Don’t try to perform exercises quickly, pay attention to technique. The specificity of the Base WorkOut discipline is that you need to do ligaments as long as possible without jumping off the bar.

Exercise 1. “Corner”

1. The first exercise for the corner is to stand at a stop on the bars, arms straight and lift the bent legs to yourself.

2. The next step is also lifting the legs, but straight and as high as possible. It may seem much more difficult, but in fact the body quickly gets used to the load.

3. And the last summarizing exercise – holding the corner. It is necessary to make sure that the angle was 90 degrees and hold it as much as possible, not limited to a certain time.

Exercise 2. “Exit by force”

1. The first summarizing exercise is simple pull-ups. It is necessary to learn to master your body and understand it, and then you can move on to more complex elements. You can try the next underwater exercise, when you can safely pull up 12 times.

2. Pull-ups up to your chest, as high as you can. These pull-ups are more difficult, they work the muscle fibers in a different way. You can compare it to taking a heavier weight at the gym.

3. the third summarizing exercise – one arm pull-up. Technique: you need to pull up, throw one arm (the so-called “flag”), then the second arm and come out to a stop.

Exercise 3. “Rear horizontal hang (“Swallow”)

1. Take the narrowest possible grip (to complicate the combination in the future, you can get to this position by overturning), bend your legs and try to hang parallel to the ground, distribute the weight on both hands (mistake: do not make any of your hands the support hand, distribute the load properly. Otherwise it can lead to injury).

2. The second underlying exercise is rather the second stage – a more complicated variant of the first one. Legs apart, as wide as possible, slowly lower yourself and try to fix for at least two seconds.