Name: Playbook - Women’s Calisthenics - Chin-up Pull Over
Uploaded: 2022-06-25T04:55:47.577Z
Duration: 30 min
Description: Chin-up Pull Over

This 45 minute chin-up pullover training will help you get the skill or improve the chin-up pullover you already have. This beginners skill can be used as an alternative to a kip for getting on top of the bar.

From a full, nearly passive hang, draw your scapula down and together, thus raising your body slightly but without bending your arms as in a regular pull-up. Feel your head shift backward and your chest raise upward, as your scapular pinch together.
Hold the top position for one second, then return to the starting position. The range of motion is only a few inches.

Scapular Pull-up

- Grab the bar with your palms facing away from you.
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Modification: Count best attempts or use a band.

Pull-Up

-From chin to bar bring you legs behind you
-With control bring your hips to the bar in a straight out body position keeping your head neutral
-Return with control to chin to bar and repeat

Hip lever

Starting in front support position with your arms straight and the bar even with your waist in a pronated grip. As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Aim to touch your chest to the bar for full range of motion before returning to the top.

Straight Bar Dips

-Starting from a dead hang do a pull up until your chin is above the bar with your hands facing in front of you.
-Next bring your hips up to the bar while dropping your chest back and straightening your elbows at the bottom. 
-Dropping your chest in a hollow body position should give you the momentum to get your hip up and over the bar.
-Rotating your body and your grip around the bar until you are on top of the bar.
-Finish by pushing your chest up like you would for a straight bar dip, and ending in front support position.
-Then lower down with control

Chin-up Pull Over

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