How to Do a Pullover on Bars

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Last Updated: February 8, 2023 Approved

Doing a pullover on bars is one of the most important beginner skills in gymnastics. As you first begin training, the pullover move is how you will mount the bar to prepare for other moves. In advanced gymnastics, more difficult mounts are used. Start by learning the walking pullover, then try the standing pullover.

Method 1

Method 1 of 2:

Doing a Walking Pullover

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Position your hands at shoulder-width and wrap your fingers around the bar, making sure your thumb is on the same side as all other fingers. This is a common mistake beginner gymnasts make that can lead to broken fingers.
Instead of standing with your feet right under the bar, take a step back. Your feet should be lined up with each other and close together.^{[1]
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If you're right handed, step forward with your left foot; if you're left handed, step forward with your right foot.
Keep your leg perfectly straight and your toes pointed. The momentum from your leg will lift your body up and over the bar.^{[2]
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5
Bring your legs together as you flip over the bar. Your hands will still be gripping the bar, elbows bent, while your legs swing over the bar and your body rotates in a circle. Your body should be anchored to the bar right across your hips.
- It helps to look for your legs on the other side of the bar as you rotate. Keep your head tucked in so you can see your legs coming down, and the rest of your body will follow.
- Rotate your wrists as your body moves around the bar. This will enable you to finish upright.
Raise your torso above the bar and finish with your body in a straight line: straight arms, straight chest and straight legs. Pause for a moment in an upright position before dropping to the floor.

Method 2

Method 2 of 2:

Doing a Standing Pullover

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Position your hands at shoulder-width and wrap your fingers around the bar, making sure your thumb is on the same side as all other fingers. Your elbows should be comfortable relaxed.
Instead of starting from a step back, stand right under the bar. Your feet should be lined up with each other and close together. Starting from this position is more difficult than starting from a step away, since all of your momentum must come from moving your legs forcefully out of a standing position.^{[3]
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Keep your legs perfectly straight and your toes pointed and swing them powerfully under the bar. The momentum from your legs will lift your body up and over the bar.^{[4]
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4
Flip your legs over the bar. Your hands will still be gripping the bar, elbows bent, while your legs swing over the bar and your body rotates in a circle. Your body should be anchored to the bar right across your hips.^{[5]
X
Research source}
- It helps to look for your legs on the other side of the bar as you rotate. Keep your head tucked in so you can see your legs coming down, and the rest of your body will follow.
- Rotate your wrists as your body moves around the bar. This will enable you to finish upright.
Raise your torso above the bar and finish with your body in a straight line: straight arms, straight chest and straight legs. Pause for a moment in an upright position before dropping to the floor.

Community Q&A

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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.

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Question

How do you get your feet up while doing a sanding pullover?

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Community Answer

Keep your elbows bent, and watch your toes as you kick over the bar.

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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.

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Tips

Don't drop your chin from the bar because if you do you can't get your legs up.

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Don't throw your head backwards. It will make your hips fall off the bar, and you cannot do a pullover.

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Try to keep your legs straight while pushing them over the bar if not get a friend to hold them or put something between them.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

When your flipping over remember to be in a candle stick/pike position, and then flip over. Doing candlesticks to backward rolls help you with the feeling of the candlestick position on the bar and the roll with get you used to flipping over if you do not have a spotter.
Keep your core and your knees tight and make sure you watch your toes go over the bar.

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Warnings

Have a coach spot you until you get the hang of it by yourself.

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Do not use MONKEY bars! Gymnastics bars have rubber inside them to protect you, monkey bars do not and you could get injured.

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