Q&A for How to Do a Pullover on Bars

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  • Question
    I've been practicing my pullover with my spotter, but I can't do it all by myself. What do I do?
    Community Answer
    Work 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.
  • Question
    How do you get your feet up while doing a sanding pullover?
    Puppies1228
    Community Answer
    Keep your elbows bent, and watch your toes as you kick over the bar.
  • Question
    I did it before, but then I couldn't do it. What happened?
    Community Answer
    Like 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.
  • Question
    I always get my hips to the bar but fall backwards from there. How do i pullover from there?
    Community Answer
    Put your chin on the bar and it might work!
  • Question
    How do I pull myself up after I kick my legs?
    Community Answer
    First try with a spotter to get you knowing the movement. Over time, your spotter will help you less and less until you're strong enough to do it by yourself.
  • Question
    So you technically need to be doing a pull up while doing a pullover, right?
    Community Answer
    Yes, you pull up and then you bring your feet and hips to the bar and go over to front support.
  • Question
    Why can't I get my legs up to the bar?
    Community Answer
    You're probably not strong enough just yet, so work on conditioning, and try with a spotter first to get familiar with the movement. When you are strong enough, you should be able to do it.
  • Question
    How do I do it standing up? I can do it on a small bar, but not on the big one that goes over my head.
    Community Answer
    On the tall bar, try doing a pull-up, then throwing your hips backwards over the bar, kind of like you're doing a back tuck. Then, just pull yourself up, and you're done.
  • Question
    I can't throw my legs over because my hands always slip down no matter what I do it on. Any tips?
    Community Answer
    You should be using chalk to prevent slippage. If this doesn't work, buy some hand guards.
  • Question
    Even with the spotter helping me at first I can't do it and my test is in 3 weeks
    Community Answer
    Keep trying the hardest you can. Try to get more time to practice at your gym. If you don't get your pullover this time, then do the test next time.
  • Question
    I can get my legs to touch the bar at my shins. How do I work them up from there?
    Community Answer
    Your hips have to touch the bars. If it is just your shins, prop your hips up using momentum.
  • Question
    How can I do the chin up pullover? How do I get my legs strong enough to get over the bar (standing pullover)?
    Community Answer
    Try bending your arms and putting your chin next to the bar then kick up. Also try doing push ups and just jumping on to the bar or maybe try your back hip circle first.
  • Question
    How do I stop dropping my chin from the bar?
    Community Answer
    Keep looking at the bar. Don’t apply pressure or your chin will hurt. Do more conditioning so your arms don’t make you put pressure on your chin.
  • Question
    What type of conditioning do I need to do to get strong arms?
    Community Answer
    Do some upper body conditioning, like push ups or planks.
  • Question
    When my legs reach the bar, how do I get them over?
    Community Answer
    Try to get your hips on the bar and switch your hands the other way, so it is easier to get up.
  • Question
    I can't get my hips to the bar, but I know that my form and everything is right. What can I do?
    Community Answer
    Work on strengthening your ab muscles. This will help you pull your hips to the bar easier.
  • Question
    How do I get my hips over the bar faster?
    Riley Next
    Community Answer
    Bend your knees a little. When you swing into it, go into it with more momentum.
  • Question
    My hips touch the bar every time, but I just can't get up. What can I do?
    Community Answer
    Look at your feet the entire time. The biggest mistake is throwing your head back. Focus on your feet and don't throw your head back.
  • Question
    I can pull myself up, but every time I go up my right leg bends. I have a spotter and she helps, but it just still bends and that is affecting me going over all the way. Any advice?
    Community Answer
    Try doing ten push ups everyday for 30 days and see if that works for you. If you can't do a push up you can do a modified push up by staying on the point of your knees and crossing your legs and doing push ups like that.
  • Question
    When I try do to a pullover, my legs fall down. What can I do to prevent this?
    Community Answer
    You have to keep your arms bent while doing a pullover, which means you're pulling yourself up while doing a pullover. It might work if you keep your arms bent.
  • Question
    I am having trouble kicking over. What do I do?
    Community Answer
    Keep your hands on the bar and run up to the bar and kick one leg up and then push though your toes. Try to do this quickly, without stopping between the steps.
  • Question
    I know how to pull myself over the bar, but how do I finish?
    Community Answer
    Once you are upside down and your hips are on the bar, pull with your arms and fold your legs over the bar, kind of like an upside down pike position. Once your legs are over the bar, use their weight as momentum to lift up your chest. Just keep folding your legs over like a pike until you feel yourself able to rise, and don't forget to rotate your wrists. Your finishing position should be with straight arms, straight legs and a hollow body. The bar will still be at your hips/thighs. Your head should be looking straight ahead.
  • Question
    What if I still can't get and I have a competition in a few days?
    Community Answer
    Practice whenever you can, it's all about having the right mentality and gaining muscle memory. Stop worrying about whether or not you can do it and just focus on moving your body.
  • Question
    What important factors are required to perform a hip pullover?
    Community Answer
    You should be able to do pull-ups, tap your legs on bars and hang upside down.
  • Question
    How do get your hips on the bar ?
    Community Answer
    You have to use all your strength and push towards the bar and their keep your hip on the bar.
  • Question
    What do I do if I can't do a pullover on the bars?
    Paige10129
    Community Answer
    If it helps, start by holding the bar and running into your pullover so you have enough speed to get over. Put your chin close to the bar so it's easier. Pull your legs over and rotate your wrists so they go on top of the bar. Then pull your chest up and straighten your arms. Then you're on top!
  • Question
    Is direction detailing useful to improve my exercise angles on bars?
    Community Answer
    Yes, if you visualize and have good direction detailing, it will help your exercise angles on bars.
  • Question
    What do you call a pull over when your feet aren't touching the ground?
    Community Answer
    It is still called a pullover, but some gyms might call it a long hang pullover or something like that.
  • Question
    I don't have a bar. Are there any drills or conditioning I can do? Are there any kind of bars you recommend? Is it possible to use something else as a bar?
    LimitlessCooper
    Community Answer
    You can use a door to do pullups. If the surface is too sharp to grip, drape a thick cloth over it. You can use a PVC pipe or a broom as a bar. If you cannot place it as a pullup bar, place it between chairs or tables and use as a inverted row bar. Inverted rows work a lot of the same muscles and pulling movement as a pull up does. Also losing weight makes pull ups much easier.
  • Question
    I can never do my pullover when one of the girls is watching me. What can I do to avoid that mental block?
    Krista Cantelletta
    Community Answer
    Just remember that even though they are watching you, it doesn't mean that they are judging or thinking rude things about you! For all you know, they could be thinking, "Wow, I want to be just like her!"
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