How to Do a Pullover on Bars

The ending position for the pullover.
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Because more and more gyms are offering adult gymnastics classes, children aren’t the only ones who get to have all the fun. You can also learn some of the basic skills on the vault, beam, floor exercise and uneven bars. One of the most common skills for beginners on the uneven bars is the pullover. This skill requires a surprising amount of strength, particularly if you aren’t a 5- or 6-year-old gymnast. While practicing it, you’ll strengthen your upper body and abdominal muscles.

Step 1

Stand facing the bar and grasp it, with your hands shoulder-width apart.

Step 2

Bend your knees slightly so you can hang from the bar.

Step 3

Pull your chin toward the bar by bending your elbows, as if you were going to do a pullup.

Step 4

Bring your hips to the bar and lift your legs over the bar. Straighten your legs as soon as they have cleared the floor. This is arguably the hardest part of the skill. If you think of pulling the bar toward your hips, your arms can help your abdominal muscles with some of the work.

Step 5

Shift your hands so they are on top of the bar, and roll your hips around the bar. At the end of the movement, your shoulders should be directly over -- or a little in front of -- your hands, and your legs should hang down below the bar. Your hips touch the bar.

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