How to teach the pullover: 14 drills, step by step
You teach a pullover by getting the gymnast to kick one leg up, pull the bar to the hips with bent arms and rotate over the bar to front support. This series builds that skill on uneven bars and high bar. It is for coaches of beginners taking their first steps onto the bar.
14 video steps · uneven-bars, high-bar
Step 1 of 14, free: Pullover Drill 9
The phases
- Grip and stance: stand close under the bar with an overgrip and the body near the bar.
- Kick: swing one leg up and over hard while the other leg pushes off the floor.
- Pull: keep the arms bent and pull the hips to the bar, chin toward the bar.
- Rotate over: keep the hips on the bar while the legs and body circle over.
- Front support: finish with straight arms, hips on the bar and a tight hollow body.
Before you start
The gymnast should be able to hang from the bar, hold a bent-arm hang briefly, lift the knees or legs toward the bar and hold a front support.
Common mistakes
- Arms straighten too early: the hips drift away from the bar and the rotation stops.
- Standing too far from the bar: the gymnast has to pull from too far away.
- Weak leg kick: not enough momentum to get the hips over the bar.
- Head thrown back: the body opens and loses contact with the bar.
Coaching cues
- Kick to the ceiling
- Hips to the bar
- Keep your elbows bent
- Finish tall in support
All 14 steps
- Pullover Drill 9
- Pullover Drill 10
- Pullover Drill 1
- Pullover Drill 2
- Pullover Drill 3
- Pullover Drill 4
- Pullover Drill 5
- Pullover Drill 6
- Pullover Drill 7
- Pullover Drill 8
- Pullover Drill 11
- Pullover Drill 12
- Pullover Drill 1
- Pullover Drill 2
Frequently asked questions
Why can't my gymnast do a pullover?
Most often it is a mix of arm and core strength and technique. The arms straighten, the hips leave the bar or the kick is weak. Work on bent-arm hangs, leg lifts and assisted pullovers on a lower bar or with a wedge.
What can I use to help a beginner learn a pullover?
Coaches often use a wedge or incline mat, a box under the bar or a hands-on spot at the hips and legs. These let the gymnast feel the hips staying on the bar while strength builds.