Pullover

Technique

How to perform Pullover

1. Grasp a straight bar with an overhand grip slightly wider than shoulder width and begin in a dead hang, arms fully extended and legs together.
2. Engage your core and depress your shoulders, then perform a powerful chin‑up by pulling your chest toward the bar while simultaneously tucking your knees toward your chest.
3. As your hips approach the bar, drive them upward and forward, allowing your lower abdomen to lightly touch or clear the bar while keeping your elbows bent and close to your sides.
4. Continue the motion by extending your hips and straightening your legs as you lean back; your body will pivot around the bar with your arms acting as the axis.
5. Once your legs pass over the bar, quickly extend your elbows and push the bar down behind you, rotating your torso upright into a front‑support position with arms straight and hips over the bar.
6. Stabilize in the top support hold, shoulders depressed, core tight, and legs together before lowering back to a hang or stepping off to complete the repetition.

GymDaze demonstration

Watch Pullover

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.