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Pullover Drills (Uneven Bars)

Pullover Drills is a beginner-level uneven bars drill that works on bent knees, body alignment and flexed feet. Build the pullover on bars with a raised mat, then from the floor, focusing on straight arms, keeping the hips close to the bar, and finishing in a tight front support.

Quick facts

Event
Uneven Bars
Difficulty
beginner
Equipment
low bar, panel mat, mat, coach spot
Time per round
about 5 minutes
Muscles
Core, Biceps, Hip Flexors, Upper Back, Forearms, Shoulders

How to do Pullover Drills

  1. Chin-Over-Bar Hold

    Hold a bent-arm hang with the chin over the bar for 10 seconds to build pulling strength. 3 holds.

    Cues: Chin over the bar · Elbows in · Legs together

  2. Pullover from a Raised Mat

    Stand on a panel mat or block, kick one leg up and over the bar while pulling the hips to the bar. 8 reps.

    Cues: Pull the hips to the bar · Kick over · Legs together at the top

  3. Pullover with Spot

    From the floor, perform the pullover with a coach spotting at the hips. 5 reps.

    Cues: Keep the bar close · Legs straight · Toes pointed

  4. Finish in Front Support

    After each pullover, finish in a straight-arm front support with the body straight and legs together. Hold 2 seconds.

    Cues: Straight arms · Hollow body · Hold

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Video

Watch a demonstration “#GymnasticsHowTo: The Perfect Pullover” by Shannon Miller, on YouTube (opens in a new tab)

Common questions

What does Pullover Drills help with?
Pullover Drills targets bent knees, body alignment and flexed feet. Build the pullover on bars with a raised mat, then from the floor, focusing on straight arms, keeping the hips close to the bar, and finishing in a tight front support.
What level is Pullover Drills for?
Stickd rates Pullover Drills as a beginner drill.

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