What is Pull over?

A Pull over is a medium-level hanging bar move where you lift your legs and roll your torso over the bar into an L-shaped or inverted position. It primarily targets the lats, shoulders and core while building upper-body pulling strength and midline control.

How to Do Pull over

  1. Grip the bar: Hang from a pull-up bar with a shoulder-width overhand grip; depress scapula, engage core, and keep legs together to prepare for the pull over.
  2. Tuck and lift: From a controlled hang, tuck your knees toward your chest and drive hips upward, using core and lats to lift legs toward the bar.
  3. Roll over bar: Continue the momentum by rolling your hips and shoulders over the bar until your legs extend above it; keep the core tight and shoulders stable.
  4. Control the top: At the top, pause with an L-shaped or slightly inverted position; actively engage lats and shoulders and avoid hyperextending the lower back.
  5. Lower with control: Slowly reverse the motion, lowering your torso and legs under control to a dead hang; breathe and reset scapular position before next rep.

Muscle Groups

Back

Description

I see, my apologies for the misunderstanding. Let me clarify:

Perform a Pull Over exercise by starting with a hanging position from a bar. From there, engage your core and upper body strength to lift your legs up and over the bar, rolling your body until your legs are extended above the bar and your torso is inverted. Your body should resemble an "L" shape at the top of the movement. Lower yourself back down with control to complete one repetition. This exercise primarily targets the muscles of the upper body, including the lats, shoulders, and core.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Pull over?

The Pull over builds lats, rear delts, shoulders and core stability while improving upper-body pulling strength and shoulder mobility. It also strengthens scapular control and grip endurance for calisthenics and gymnastics movements.

What common mistakes should I avoid?

Common mistakes include using excessive swing or momentum, flaring ribs, losing core tension, letting shoulders collapse, and hyperextending the lower back. Emphasize controlled movement, active scapular engagement and slow descents to reduce injury risk.

How can I progress or regress the Pull over?

Regress with hanging knee raises, assisted pull overs using a resistance band, or controlled negatives. Progress by extending legs straighter, adding pauses, increasing reps, or integrating with muscle-up transitions once strength and scapular control are solid.