HOW TO DO A PULL OVER

In this next step of your calisthenics evolution, we’re diving into the third powerhouse skill: the pullover. Don’t let the name fool you—this move is a game-changer. The pullover doesn’t just build serious core and pulling strength—it opens the door to a whole new branch of skills in your calisthenics journey.

Mastering the pullover unlocks key movements like hanging L-sits, toes-to-bar, inverted pull-ups, negative muscle-ups, and more—each one stacking into advanced skills like the front lever, L-sit pull-ups, and full muscle-ups. This isn’t just training—it’s leveling up in a full-body skill tree where every move builds toward total control and strength.

But before you leap in, make sure you’ve built the right foundation:

• ✅ 8 clean pull-ups

• ✅ 45-second bar hang

• ✅ 10 straight bar dips

• ✅ 10 perfect hanging leg raises

If you’re still working on these basics, that’s your starting point. Nail them first so you’re not fighting through poor form while chasing advanced moves. And once you’re ready, your first pullover progression—L-sit kicks—will feel like a natural next step.

Get ready to expand your skillset, sharpen your control, and keep climbing the calisthenics ladder—the pullover is your next unlock.

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