Workout is a sport accessible to everyone

Street workout

Street workout

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Workout – a sporting trend that emerged at the end of the last century on American courtyards. The training program includes training for endurance and explosive strength.

Street workout
Street workout

Street workouts are good because you do not need a gym with air conditioning, and friendly support and advice is a substitute for the coach or get a proper motivation. The basis of the workout is four types of basic exercises:

  1. sit-ups,
  2. push-ups from the floor ,
  3. pulling on the bar ,
  4. exercises on the uneven bars.

Variety of the workout

The direction Street workout (street workout) is based on exercises with own weight. Classes are held in courtyards, park areas. Straight workout is devoid of competitive moment, there are no best, there are no teachers and mentors. Everyone learns from each other.

Adherents of the Ghetto workout go outside the scope for the workout. In the ghetto for the blacks of New York, where this style originated, there are enough drainpipes, fire stairs, street benches, trees, fences.

A mass outburst of interest led to a lot of participants in the sport, the workout was supplemented by complex power elements, it became possible to hold competitions and assign ranks. The sports direction Sport workout has been formed, which has its own system of judging, ranks, normative exercises.

Today, the workout is a fitness movement with regular world championships. The performance of the wrestler is evaluated not only by the complexity of the elements, but also by the artistry, the unusual presentation. The emotionality of the performance is enhanced by the music for the wrestler – 2Pac, Tayler, Troopkillaz, one of the most popular was I’m Workin ‘Out!

The movement unites the enthusiasts of the whole world. On September 29, the Siberian warkout project was launched  . It is designed for 3 months, ends before the New Year.

Advantages of the Workout

The tourniquet provides an opportunity to use the muscular corset unconventionally, developing both physical strength and balanced work of different muscle groups, and a sense of distance, coordination of movements. In everyday life, the muscular corset is involved in such a way that the legs perform a supporting function, and the flapping movements lie on the shoulder girdle.

Street workout
Street workout

When performing a workout exercise on the bar, the main support is on the latissimus muscles of the back, and the legs perform the swing operation. Exercises workout make both muscles and nerves work in a new way. Engaging in a horizontal bar, you can develop strength, endurance, agility, training sessions, develop a vestibular apparatus, a sense of distance.

Reasons for the growth of popularity

Since 2000, when the American team Bartenders first announced itself, the number of adherents of the workout increased to hundreds of thousands. The incredible growth in popularity is due to the democratic nature of sport, a special spirit of friendliness, mutual assistance. The yard with a bar in many countries remains the only place where you can play sports for free. Need for training comfortable clothes, shoes, gloves for the workout.

Essential elements

The training of the wrestler includes static and dynamic movements. The most complicated elements performed by the wrestlers on the bar are based on several basic elements. First of all, the beginner must master the following elements of the workout:

  1. checkbox;
  2. horizon;
  3. Officer’s exit;
  4. swallow;
  5. power output on one and two hands;
  6. the output of the angel;
  7. the exit of the prince;
  8. a spear;
  9. God’s walk.

Elements of the street for beginners learn in parallel with work on basic exercises aimed at increasing strength endurance, explosive power of muscles, strengthening ligaments and tendons, increasing their elasticity. Basic movements include:

  1. pull-up;
  2. push-ups on the uneven bars and off the floor;
  3. front hanging.


According to the results of the speeches, they are assigned ranks for the workout, for a total of 7. They are assigned after basic exercises and basic elements. Each subsequent discharge provides for a greater number of repetitions in the basic movements and a complication of the basic elements. 6 digit corresponds to the CCM, and 7 digit corresponds to the master of sports. The ranks are set during the wrestling competition.

Street workout
Street workout

Newbie training

Even physically trained athletes may face problems associated with imperfect work of the vestibular apparatus. The danger is associated with loss of orientation when performing coups. To avoid a traumatic fall will help training the vestibular apparatus. The program of the workout for beginners should include work on the vestibular apparatus, it is necessary to devote part of the time to each training session:

  1. rocking on the bar;
  2. visas upside down – coffin exercise;
  3. lifting up the coup.

Rocking on a horizontal bar

Rocking turns into an independent exercise, performed with a large amplitude. Start with a minute, gradually increasing the runtime. This movement is aimed at balancing the work of muscles. The work actively includes a press, side abdomen, long back muscles. The load on the humeral girdle is floating, the maximum effort passes from the broadest to the pectoral and vice versa. This exercise in the workout coaches coordination and spatial representation while moving:

  1. In the vise – slightly bend over backwards;
  2. relax the back;
  3. pull your knees to your chest;
  4. throw your legs forward.

These movements will give the body an impulse for a pendulum movement. When the body swings back, the legs should be straight. When passing under the crossbar, at the lowest point, slightly bend the legs in the lap and sharply throw them forward.

Example of a training program

The program of training in the street workout can be arbitrary. The main thing is that it was compiled correctly. The following training schedule is suitable for beginners:

Day 1

  • Pulling up the middle grip;
  • Push-ups on the uneven bars with the body tilted forward;
  • Push-ups are arms across the width of the shoulders;
  • The legs are raised in the vise.

Day 2

  • Pulling up a wide grip;
  • Push-ups on uneven bars with a straight hull;
  • Push-ups with widely separated hands;
  • The legs are raised in the vise.

Day 3

  • Pulling up a narrow grip;
  • Push-ups on the uneven bars with the body tilted forward;
  • Push-ups – the arms are placed already shoulder widths;
  • The legs are raised in the vise.

Day 4

  • Pulling back grip;
  • Push-ups on uneven bars with a straight hull;
  • Push-ups are arms across the width of the shoulders;
  • The legs are raised in the vise.

Before classes, warm-up and warm-up of the muscles are mandatory. The entire day complex is performed without pauses between exercises. Only 3-4 cycles with respite in a few minutes after each. With regard to breaks, you must definitely rest 2-3 days a week, so that there is no overtraining.

You can practice street wrestling at any age. The yard with the horizontal bars became a place that unites all generations, a platform for free communication without social and financial barriers.