Tutorials
Climbing
Ascents
Lesson Level : 6
Pull-over
lesson
2m 39s
Video Details

The discussion focuses on a fundamental climbing technique known as the roll-over or pullover, essential for transitioning from hanging on a bar. This technique can be particularly useful for those who have yet to achieve a muscle-up. The roll-over involves a series of steps, starting with finding a suitable bar for a dead hang, then engaging the hips effectively to facilitate the move.

To execute the roll-over, practitioners are advised to create a "dish shape" by pulling the belly button towards the chest while driving the hips onto the bar. This step is crucial as the hips must rise high enough to help clear the legs over the bar. Demonstrations emphasize the importance of swinging the legs and bending the knees to gain the necessary height and technique. Practicing this movement helps in building confidence and increasing proficiency in achieving the rollover smoothly.

The technique is framed as one that requires more understanding of body mechanics than brute strength. Effectively using the hips and keeping the knees bent to hook onto the bar streamlines the transition for climbers. As a final note, experimentation and practice are key to mastering this technique, and all that is required is access to a sturdy bar for training.

Key Points:

  1. The roll-over or pullover technique is crucial for climbers, especially for those yet to master the muscle-up.
  2. Successful execution requires creating a dish shape with the body and using hip momentum to clear the legs over the bar.
  3. This move emphasizes technical skill over sheer strength and demands consistent practice to perfect.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Start in a dead-hang on a bar, bring your legs up while pulling with your arms. Raise your hips up over the front of the bar and swing your legs overhead. Spinning up on top of the bar in a waist-catch position.

You can use any thickness bar and use momentum to help. You must finish on top of the bar.

Repeat three times.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rail must be full-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
hands.
The hands must be Pronated Grip
Details
Hands must be in a pronated grip.
landing.
Your landing must be On your hands
Momentum
Your momentum should be Stopped once you have landed.
Details
Finishing on your hands in a waist-catch position.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction. From underneath to on top of the bar.
Transcript
																									

														
5.279

														
keeping on the climbing aspect of things

													

																									

														
8.16

														
one of the techniques that you'll

													

																									

														
10.559

														
definitely have to uh learn and practice

													

																									

														
13.519

														
is the roll over or pullover people call

													

																									

														
16.48

														
it different things um if you are unable

													

																									

														
20.48

														
to do a muscle up where as you're

													

																									

														
23.599

														
hanging on the bar a muscle up would be

													

																									

														
26

														
going on this side a pullup or a row a

													

																									

														
29.56

														
pull up over or roll over is going this

													

																									

														
33

														
side so legs first now again there are a

													

																									

														
38.12

														
few hurdles to get over first um first

													

																									

														
42.039

														
one is find a bar that you can dead hang

													

																									

														
44.84

														
on once you've got that that's step one

													

																									

														
48.6

														
uh the the rollover requires you to

													

																									

														
53.399

														
create like a dish shape so you're

													

																									

														
55.68

														
bringing your belly button as close as

													

																									

														
58.28

														
you can to your chest and and you're

													

																									

														
60.28

														
driving your hips onto the bar okay so

													

																									

														
63.92

														
you want to try and get as high as you

													

																									

														
65.96

														
possibly can with the hips it's the hips

													

																									

														
68.759

														
that do the work if the hips are too low

													

																									

														
70.96

														
it's going to be very difficult to get

													

																									

														
72.88

														
your legs all the way over so I'll

													

																									

														
75.2

														
demonstrate from here you want to

													

																									

														
78.759

														
get up and I've bent my knees and I've

													

																									

														
81.68

														
hooked my knees

													

																									

														
83.04

														
over and that is the

													

																									

														
86.6

														
rollover so let's do that again so I'm

													

																									

														
91.04

														
trying to get my

													

																									

														
92.439

														
hips onto the bar and I'm trying to get

													

																									

														
95.2

														
as high as I can it requires a pull as

													

																									

														
98.32

														
I'm swinging backwards and bend those

													

																									

														
101.24

														
knees to kind of help hook that hip on

													

																									

														
105.36

														
again from here knee up and swing around

													

																									

														
110.399

														
and now I'm on top of the bar that would

													

																									

														
112.88

														
be the easiest way technical wise it

													

																									

														
116.6

														
doesn't require as much strength but

													

																									

														
118.799

														
technical wise um that would be the

													

																									

														
121.56

														
easiest method of getting up on top of

													

																									

														
124

														
the bar if you haven't got other things

													

																									

														
125.88

														
to help you um practice getting that hip

													

																									

														
129.28

														
as high as you can so when you practice

													

																									

														
132.28

														
try and just raise the knees get the hip

													

																									

														
135.72

														
up but it's very much trying to do that

													

																									

														
138.48

														
dis shape and bringing that belly button

													

																									

														
142.04

														
towards your chest give that a go um

													

																									

														
145.959

														
it's going to require plenty of practice

													

																									

														
148.64

														
if you haven't already got it

													

																									

														
150.64

														
um all you need is a bar
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
keeping on the climbing aspect of things

2
00:00:08,000 --> 00:00:13,000
one of the techniques that you'll

3
00:00:10,000 --> 00:00:15,000
definitely have to uh learn and practice

4
00:00:13,000 --> 00:00:19,000
is the roll over or pullover people call

5
00:00:16,000 --> 00:00:23,000
it different things um if you are unable

6
00:00:20,000 --> 00:00:25,000
to do a muscle up where as you're

7
00:00:23,000 --> 00:00:28,000
hanging on the bar a muscle up would be

8
00:00:26,000 --> 00:00:33,000
going on this side a pullup or a row a

9
00:00:29,000 --> 00:00:37,000
pull up over or roll over is going this

10
00:00:33,000 --> 00:00:42,000
side so legs first now again there are a

11
00:00:38,000 --> 00:00:44,000
few hurdles to get over first um first

12
00:00:42,000 --> 00:00:48,000
one is find a bar that you can dead hang

13
00:00:44,000 --> 00:00:52,000
on once you've got that that's step one

14
00:00:48,000 --> 00:00:55,000
uh the the rollover requires you to

15
00:00:53,000 --> 00:00:57,000
create like a dish shape so you're

16
00:00:55,000 --> 00:00:59,000
bringing your belly button as close as

17
00:00:58,000 --> 00:01:03,000
you can to your chest and and you're

18
00:00:60,000 --> 00:01:05,000
driving your hips onto the bar okay so

19
00:00:63,000 --> 00:01:07,000
you want to try and get as high as you

20
00:00:65,000 --> 00:01:10,000
possibly can with the hips it's the hips

21
00:00:68,000 --> 00:01:12,000
that do the work if the hips are too low

22
00:00:70,000 --> 00:01:14,000
it's going to be very difficult to get

23
00:00:72,000 --> 00:01:17,000
your legs all the way over so I'll

24
00:00:75,000 --> 00:01:21,000
demonstrate from here you want to

25
00:00:78,000 --> 00:01:22,000
get up and I've bent my knees and I've

26
00:00:81,000 --> 00:01:25,000
hooked my knees

27
00:00:83,000 --> 00:01:31,000
over and that is the

28
00:00:86,000 --> 00:01:31,000
rollover so let's do that again so I'm

29
00:00:91,000 --> 00:01:35,000
trying to get my

30
00:00:92,000 --> 00:01:37,000
hips onto the bar and I'm trying to get

31
00:00:95,000 --> 00:01:41,000
as high as I can it requires a pull as

32
00:00:98,000 --> 00:01:45,000
I'm swinging backwards and bend those

33
00:00:101,000 --> 00:01:50,000
knees to kind of help hook that hip on

34
00:00:105,000 --> 00:01:52,000
again from here knee up and swing around

35
00:00:110,000 --> 00:01:56,000
and now I'm on top of the bar that would

36
00:00:112,000 --> 00:01:57,000
be the easiest way technical wise it

37
00:00:116,000 --> 00:01:60,000
doesn't require as much strength but

38
00:00:118,000 --> 00:01:63,000
technical wise um that would be the

39
00:00:121,000 --> 00:01:65,000
easiest method of getting up on top of

40
00:00:124,000 --> 00:01:69,000
the bar if you haven't got other things

41
00:00:125,000 --> 00:01:71,000
to help you um practice getting that hip

42
00:00:129,000 --> 00:01:75,000
as high as you can so when you practice

43
00:00:132,000 --> 00:01:78,000
try and just raise the knees get the hip

44
00:00:135,000 --> 00:01:81,000
up but it's very much trying to do that

45
00:00:138,000 --> 00:01:85,000
dis shape and bringing that belly button

46
00:00:142,000 --> 00:01:88,000
towards your chest give that a go um

47
00:00:145,000 --> 00:01:89,000
it's going to require plenty of practice

48
00:00:148,000 --> 00:01:95,000
if you haven't already got it

49
00:00:150,000 --> 00:01:95,000
um all you need is a bar