This element is quite simple in execution, but at the same time it is very important, since it is the basis for other, more complex elements. Regardless of what build you are, you will be able to do a one-arm exit.
Instructions
Step 1
Pull-ups and push-ups. To make this element easy for you, learn to pull up on the horizontal bar 10 times, without curling your legs, but keeping them straight, and push up from the floor at least 20 times.
Step 2
Checkbox. The next step is to fix the checkbox as shown in the picture. To make it easier to make this part of the element, after pulling up, you can put your forearm parallel to the crossbar, and then go to the flag.
Step 3
Push up on the horizontal bar. After you enter the checkbox, you need to fix the second hand above the horizontal bar, as shown in the picture. To make it easier for you to do this, you can swing a little. From this position, you need to squeeze out of the horizontal bar and go out on even hands.
