Also known as: pullover, hanging pullover, bar pullover, hanging rollover, bar roll over

What is Pull over?

A Pull over is a hanging-bar movement where you lift your legs and roll your torso over the bar to invert and extend above it. It primarily targets the lats, shoulders and core, requiring mid-level strength and control. Difficulty: medium.

How to Do Pull over

  1. Grip the bar: Grab a pull-up bar with an overhand shoulder-width grip, hang tall, engage scapulae and brace your core before initiating the movement.
  2. Tuck and lift legs: From the hang, tuck hips and lift knees toward chest using core and hip flexors, keep shoulders stable and avoid swinging.
  3. Roll over bar: Continue lifting hips and roll your torso up and over the bar, guiding legs to extend above the bar in a controlled motion.
  4. Hold top position: At the top, maintain an L/inverted position with engaged lats, shoulders and core for one quality breath; avoid hyperextending lower back.
  5. Lower with control: Reverse the movement slowly, lowering legs and torso back to the hang while keeping tension in your core and shoulders to protect the spine.

Muscle Groups

Back

Description

I see, my apologies for the misunderstanding. Let me clarify:

Perform a Pull Over exercise by starting with a hanging position from a bar. From there, engage your core and upper body strength to lift your legs up and over the bar, rolling your body until your legs are extended above the bar and your torso is inverted. Your body should resemble an "L" shape at the top of the movement. Lower yourself back down with control to complete one repetition. This exercise primarily targets the muscles of the upper body, including the lats, shoulders, and core.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of pull overs?

Pull overs build lat and shoulder strength while demanding core stability and scapular control. They improve pulling power, hip-to-shoulder coordination, and body awareness useful for muscle-ups and gymnastics. They also help posture by reinforcing posterior chain engagement during dynamic overhead movement.

What are common mistakes to avoid when doing pull overs?

Common mistakes include excessive swinging, hyperextending the lower back, poor scapular control and rushing the roll over. These increase injury risk and reduce effectiveness. Fix them with strict, controlled reps, scapular engagement and regressions like tucked-hip raises if strength or mobility is limited.

How can I progress to full pull overs or what are alternatives?

To progress, build core and lat strength with negatives, tuck pull overs, hanging knee raises and assisted band rollovers. Practice scapular pulls and slow eccentric lowering. Alternatives include hanging leg raises, skin-the-cat and controlled toes-to-bar to develop similar strength and mobility.