The pull over develops anterior chain strength by having the athlete raise their legs and pull themselves over the bar. It is the easiest way to get on top of a pull-up bar.
Cues:
- Start in a full hang
- Perform a pull-up
- Raise the legs in front and lean back as they come up to bring the feet over the bar and the hips to the bar
- Allow yourself to rotate around the bar and stop in support
- Lower under control to a pull-up position and then control to a passive hang before starting the next rep
Mistakes:
- Using momentum to whip the legs over
- Flailing – the legs should be straight and together
- Lowering without control
