The uneven parallel bars is a popular apparatus in gymnastics that displays strength, skill, timing and courage. The pullover is one of the first skills gymnasts learn on the bars. It is a move that helps the gymnast mount the bar so she can perform her routine. The move looks easy, but in fact can be a challenge because strength, form and timing all play a part.
Beginners
Step 1
Place your hands on the bar shoulder-width apart. Stand close to the bar with your arms bent. Your spotter should face sideways on the other side of the bar.
Step 2
Pull your chin toward the bar as you Kick one foot forward, letting the momentum lift your lower body along with the other leg.
Step 3
Keeping your arms bent, lean your upper body back as you pull your hips to the bar. If needed, your spotter will assist by lifting your legs upward.
Step 4
Circle your body over the bar to a front support.
Advanced
Step 1
Stand close to the bar, placing your hands on it shoulder-width apart.
Step 2
Pull your chin to the bar.
Step 3
Keeping your arms bent, lift both legs up, pulling the hips toward the bar.
Step 4
Pull your hips and legs over the bar, ending in a front support.
Tips and Warnings
- Because strength and control are essential in performing a pullover, do arm and ab exercises to build muscles required for the move.
Things You'll Need
- Bar set at a height of 5.4 feet
References
- USA Gymnastics: Women's Gymnastics Event Descriptions
- "Rookie Coaches Gymnastics Guide"; American Sport Education Program; 1992
- GymnasticsRevolution.com: Pullover
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