Pullover

GymDaze demonstration

Watch Pullover

Technique

How to perform Pullover

1. Grip a straight pull-up bar overhand at about shoulder width, with enough clearance above and around it for your body to turn over.
2. Begin from a controlled hang without swinging.
3. Lift your legs toward the bar and curl your pelvis upward while bending your elbows to pull your body closer.
4. Continue raising your hips until they reach the bar and your legs pass over it.
5. Keep your hands fixed as you roll your hips around the bar, bringing your torso forward and upward on the other side.
6. Straighten your elbows into front support with the bar at your hips and your legs together.
7. Stabilize the support, then use your practiced controlled return to a hang before resetting.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rectus Abdominis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.