Doing a pullover on bars is one of the most important beginner skills in gymnastics. As you first begin training, the pullover move is how you will mount the bar to prepare for other moves. In advanced gymnastics , more difficult mounts are used. Start by learning the walking pullover, then try the standing pullover.
Steps
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Grab the bar with your fingers facing away from you. Position your hands at shoulder-width and wrap your fingers around the bar, making sure your thumb is on the same side as all other fingers. This is a common mistake beginner gymnasts make that can lead to broken fingers. -
Take a step back from the bar. Instead of standing with your feet right under the bar, take a step back. Your feet should be lined up with each other and close together. [1] X Research sourceAdvertisement -
Step forward with your weak foot. If you're right handed, step forward with your left foot; if you're left handed, step forward with your right foot.
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Kick your strong leg up and under the bar. Keep your leg perfectly straight and your toes pointed. The momentum from your leg will lift your body up and over the bar. [2] X Research source
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Bring your legs together as you flip over the bar. Your hands will still be gripping the bar, elbows bent, while your legs swing over the bar and your body rotates in a circle. Your body should be anchored to the bar right across your hips.
- It helps to look for your legs on the other side of the bar as you rotate. Keep your head tucked in so you can see your legs coming down, and the rest of your body will follow.
- Rotate your wrists as your body moves around the bar. This will enable you to finish upright.
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Straighten your arms when your body is finished flipping. Raise your torso above the bar and finish with your body in a straight line: straight arms, straight chest and straight legs. Pause for a moment in an upright position before dropping to the floor.
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Grab the bar with your fingers facing away from you. Position your hands at shoulder-width and wrap your fingers around the bar, making sure your thumb is on the same side as all other fingers. Your elbows should be comfortable relaxed.
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Stand with your feet directly under the bar. Instead of starting from a step back, stand right under the bar. Your feet should be lined up with each other and close together. Starting from this position is more difficult than starting from a step away, since all of your momentum must come from moving your legs forcefully out of a standing position. [3] X Research source
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Swing your legs together under the bar. Keep your legs perfectly straight and your toes pointed and swing them powerfully under the bar. The momentum from your legs will lift your body up and over the bar. [4] X Research source
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Flip your legs over the bar. Your hands will still be gripping the bar, elbows bent, while your legs swing over the bar and your body rotates in a circle. Your body should be anchored to the bar right across your hips. [5] X Research source
- It helps to look for your legs on the other side of the bar as you rotate. Keep your head tucked in so you can see your legs coming down, and the rest of your body will follow.
- Rotate your wrists as your body moves around the bar. This will enable you to finish upright.
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Straighten your arms when your body is finished flipping. Raise your torso above the bar and finish with your body in a straight line: straight arms, straight chest and straight legs. Pause for a moment in an upright position before dropping to the floor.
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Community Q&A
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QuestionI've been practicing my pullover with my spotter, but I can't do it all by myself. What do I do?Community AnswerWork on your abdominal strength and your arm strength. I had this same problem and you just need to keep trying and do strengthening exercises like sit-ups, V snaps (or jackknives), and push ups. Also, if you have a bar which you can use at home or at a park nearby, then try to practice on that every day if you can.
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QuestionHow do you get your feet up while doing a sanding pullover?Puppies1228Community AnswerKeep your elbows bent, and watch your toes as you kick over the bar.
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QuestionI did it before, but then I couldn't do it. What happened?Community AnswerLike in basketball, when you shoot a ball, sometimes it goes in and sometimes it doesn't. That's what happened. Keep practicing and soon enough you will be able to do it almost every time.
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Tips
- Don't drop your chin from the bar because if you do you can't get your legs up.Thanks
- Don't throw your head backwards. It will make your hips fall off the bar, and you cannot do a pullover.Thanks
- Try to keep your legs straight while pushing them over the bar if not get a friend to hold them or put something between them.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- When your flipping over remember to be in a candle stick/pike position, and then flip over. Doing candlesticks to backward rolls help you with the feeling of the candlestick position on the bar and the roll with get you used to flipping over if you do not have a spotter.
- Keep your core and your knees tight and make sure you watch your toes go over the bar.
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Warnings
- Have a coach spot you until you get the hang of it by yourself.Thanks
- Do not use MONKEY bars! Gymnastics bars have rubber inside them to protect you, monkey bars do not and you could get injured.Thanks
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Things You'll Need
- A bar
- Strong abs
- Strong arms
References
About This Article
Thanks to all authors for creating a page that has been read 141,382 times.
Reader Success Stories
- "This helped me so much. It helped me because of your tips and the responses you gave other people. Now I can tell my gymnastics coach that I can do a pullover. Thanks." ..." more
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"This helped me so much. It helped me because of your tips and the responses you gave other people. Now I can tell my gymnastics coach that I can do a pullover. Thanks."
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"This helped a lot. I would always put my feet up, then straighten my arms. But thanks to the video/pictures, it helped me know to keep my arms bent."
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