Name: Playbook - Jess St John - Bar Pullover
Uploaded: 2023-12-13T15:49:49.615Z
Duration: 60 min
Description: Bar Pullover

- Hang on the bar with hands shoulder width apart
- Drive elbows down toward hips and keep core tight as you pull yourself up 
- Keep chest open to the bar (don’t round shoulders forward
- Hold at the top and raise legs 
- Lower while in L shape
- Extend the body back to a dead hang

Chin Up to L-Sit

- Loop band over bar and place both feet in
- Pike (bend at the hips), in a dead hang
- Pull up and lower down while maintaining L position
- Keep core tight, chest open, and drive elbows toward hips in pull up

Banded L-Sit Pull Up

- Loop a band over a bar and place both feet in
- Pull up so chest is bar height and legs are extended - this is your starting and ending position 
- Pike (bend at the hips), as you extend your arms (to about 90°), and drop the upper body back as far as you can
- Pull back in and extend the legs

Aim to get your thighs close to the bar when you’re leaning back

Banded Piked Ice Cream Makers

This is a great way to develop core strength to lift your legs from a dead hang to L sit, and from L sit to hips to bar.

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Lower hips and then lower legs back to the ground

Leg raises to hip raises

This exercise is great for developing the strength in the posterior chain needed to pull yourself into your front support in a bar pullover 
- Fold forward at hips over the equipment
- Squeeze hamstrings (back of legs), glutes (booty), and lower back muscles to raise your upper body away from the floor
- Keep the core tight so you don’t arch your back at the top
- Slowly lower back down
- You can hold a weight in your hands or a resistance band over your shoulders for an added challenge

Glute Extension

- Start in a strong front support position 
- Slowly relax the arms and lean forward over the bar
- As you rotate under the bar, bend at the hips and squeeze your quads as much as possible to keep your legs straight 
- Keep legs as close to the bar as possible and look for your toes as you slowly move into a pull up position 
- Pause in the pull up as your legs extend and slowly lower to a dead hang 

It is a good idea to start on a lower bar that you can jump up to with the assistance of a box or bench but make sure you have space to finish in a dead hang

Bar Pullover Negative

Work on spatial awareness and strength in this superset

- Set up a box so you can stand up into your pull up position 
- Place one foot on the box and step into your pull up 
- Use your other leg to kick upwards
- Keep the chin tucked in (look at the bar)
- Aim to get your hips on the bar and keep legs straight (bending the knees may be beneficial to start but in the long run it will be easier if you can focus on seeing your feet)
- Look for the feet to come over the bar and squeeze the quads
- Pull toes toward the floor and get chest up
- Slowly pull yourself into a front support

Box Assisted Kicking Pullover

- Start in a piked pull up position
- Lean back and start to extend the arms 
- As you lean back, keep the core tight to raise the legs towards the bar
- Use momentum to return back to your starting position and complete as many reps as possible

Piked Ice Cream Makers

Pullover Conditioning Superset

- Jump into a pull up 
- Use the momentum from the jump to swing your feet upwards
- Drive your hips toward the bar
- Pike and look for your toes to come over
- Pull the toes toward the ground and lift chest up
- Finish in a strong front support position

Jumping Bar Pullover

Pullover Conditioning Superset version 2

- Start in a dead hang
- Look at the bar, pull armpits to hips and drive elbows to hips for a strong pull up, keeping the rest of the body tight
- As your collarbone reaches bar height, pike to pull legs upwards
- As you pike, drop the upper body backwards (arms straighten to about 90°)
- Keep the chin tucked (looking at the bar), and squeeze the core and glutes to lift hips into the bar
- Keep legs straight, squeeze the quads, and look for the toes to come over the bar
- Pull toes toward the floor on the other side and squeeze core and glutes to get chest up
- Finish in strong front support position

Bar Pullover

Once you have your bar pullover, strengthen by practicing 1.5’s
- Complete one bar pullover
- Forward roll into an L sit pull up position
- Pause
- Pull yourself into another pullover

Bar Pullover

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