Pullover

The pull over develops anterior chain strength by having the athlete raise their legs and pull themselves over the bar. It is the easiest way to get on top of a pull-up bar.

Cues:

• Start in a full hang

• Perform a pull-up

• Raise the legs in front and lean back as they come up to bring the feet over the bar and the hips to the bar

• Allow yourself to rotate around the bar and stop in support

• Lower under control to a pull-up position and then control to a passive hang before starting the next rep

Mistakes:

• Using momentum to whip the legs over

• Flailing - the legs should be straight and together

• Lowering without control