Skills › Bars › Pullover
Bars · Level 1
Pullover
BarsLevel 1Free
Jump to hang, pull HIPS up to the bar, roll stomach over bar, finish in front support with straight arms.
Coaching cues
- Pull the bar to your hips
- Wrap around
- Push the floor away at the top
How to teach it — drill
Floor drill: hollow body, pike knees to chest. Then pullover with spot. Then jump to pullover.
Common mistakes & fixes
Error: Finishing on ribs not hips
Fix: Hip drive drill -- push the bar away at the top
Conditioning: Chin-ups, hollow body holds
Error: Bent arms throughout
Fix: Straight-arm pull drill
Conditioning: Dead hang holds, lat pulldowns
Deductions
Bent arms in front support0.10
Piked at hips in finish0.10
Did not complete rotation0.30-0.50
Spotting & safety
Spot warning: TRUE SPOT. One hand under lower back. Stay through full rotation.
The KINETIC principle
Safety · Strength · Show
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