The pullover (abdominal up) on a single bar is one of the most important movements for beginners in gymnastics. At the start of the exercise, you'll work up the bar in a pullover motion to get ready for another move. In advanced gymnastics, the bar is raised with more difficult movements. Start by learning the walking pullover, then move on to the standing pullover.
Step
Method 1 of 2: Doing a Walking Pullover
Step 1. Grasp the bar with your fingers pointing outward
Place your hands shoulder-width apart and grip the bar with your fingers. Make sure your thumb is on the same side as the other fingers. Many beginners have finger injuries because their thumbs are not positioned properly.
Step 2. Take a step back from the bar
Don't stand directly under the bar, take a step back. The feet should be in line and close together.
Step 3. Step forward with your non-dominant foot
If you are left-handed, step with your right foot. Otherwise, step with the left foot.
Step 4. Kick your dominant foot up and under the bar
Keep your legs straight and your toes pointed. The momentum from the feet will carry the body up and over the bar
Step 5. Bring your feet together as they pass over the bar
Both hands will still grip the bar, elbows bent, as both legs swing over the bar and body rotates in a circle. The body should be anchored to the bar directly opposite the hips.
- Look at the opposite legs as they turn. Keep your head inward so you can see your feet coming down, followed by the rest of your body.
- Rotate your wrists as your body moves around the bar, so that your finish is perpendicular.
Step 6. Straighten your arms when your body is done turning
Lift your torso over the bar and finish with your torso straight: arms straight, chest straight, and legs straight. Pause briefly in an upright position before lowering to the floor.
Method 2 of 2: Doing a Standing Pullover
Step 1. Grasp the bar with your fingers facing out
Place your hands shoulder-width apart and grip the bar with your fingers. Make sure both thumbs are on the same side as the other fingers. Both elbows should be flexible and relaxed.
Step 2. Stand directly under the bar
Stand under the bar, don't take a step back. Both feet should be in line and close together. Starting the pullover in this position is more difficult because all the momentum depends on the swing of the leg from a standing position.
Step 3. Swing both legs together under the bar
Keep your legs straight with your toes pointed and swing them firmly over the bar.
Step 4. Swing your legs over the bar
Hands still gripping the bar, elbows bent as you swing across the bar and body turning in a circle. The body should be anchored to the bar directly opposite the hips.
- Look at both feet across the bar as you turn. Keep your head down so you can see your feet coming down, followed by the rest of your body.
- Rotate your wrists as your body moves around the bar, so that your finish is perpendicular.
Step 5. Straighten your arms when your body is done turning
Lift your torso over the bar and finish with your torso straight: arms straight, chest straight, and legs straight. Pause briefly in an upright position before lowering to the floor.
Tips
- Don't drop your chin off the bar as you won't be able to lift your legs up.
- Don't throw your head back because your hips will fall off the bar and the pullover will fail.
- Keep both legs straight as you push over the bar. If not, ask a friend to hold your legs or put something between your legs.
- The eyes are always on the bar and bend the arms when trying.
Warning
- Ask for the supervision of a trainer until you are good at doing it yourself.
- Don't use the bar MONKEY (monkey)! Gymnastic bars have rubber inside for protection. Monkey cross will cause injury.
