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Gymnastics

Bar Pullover

The bar pullover is a gymnastics mount that takes you from below a rail into straight-arm support above it. It combines pulling strength with leg control and rotation around the bar.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Stand facing a low rail at about upper-chest height.
  2. Grasp the rail with an overhand grip, hands shoulder-width apart.
  3. Pull your chin above the rail.
  4. Lift your knees toward your chest.
  5. Carry your legs upward over the rail until your hips meet it.
  6. Rotate around the rail until your legs point down behind it.
  7. Press down on the rail into a stable, straight-arm front support.

Form cues

  • Keep your head in line.
  • Squeeze your legs together.
  • Keep your stomach tight.

Common mistakes

  • Throwing yourself backwardDirect your feet upward over the rail rather than leaning away from it.
  • Straightening your arms too earlyKeep your elbows bent until your hips have rolled over the rail.
  • Stopping the leg lift earlyUse assistance to practice carrying your feet past the rail instead of stopping beneath it.

Safety

Losing your grip or stalling while inverted can cause a head, neck, or back injury from a fall. Abrupt pulling or uncontrolled rotation can also strain your shoulders and wrists.

  • Learn with a qualified gymnastics instructor providing hands-on assistance.
  • Use secured landing mats beneath the rail and throughout the possible fall area.
  • Check that the rail is secure and the other rail is outside your leg path.
  • Arrange an assisted return to the floor before starting; do not improvise a dismount.

If you cannot comfortably hold a bent-arm hang and front support, use an assisted progression; seek professional advice first for wrist, shoulder, or neck pain.

Muscles worked

Front
Back

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Forearms

Equipment

  • Gymnastics Landing Mat
  • Spotting Platform (optional)
  • Uneven Bars

Sets and reps

Sets
2–3
Target
1–3 reps
Rest
2 min

Practice as a skill with full control, ending the set before fatigue affects your grip or rotation.