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dead hang gymnastics pullovers .pdf


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Owen Johnston – www.strengthcalisthenics.com
Dead hang gymnastics pullovers
Dead hang pullovers require proficiency and strength in pike lifts and
pullups. (A pike lift is when you hold onto an overhead bar and perform a leg
raise with knees locked and toes pointed - touch toes, feet, or shins to the bar,
and reverse, all in a slow cadence.) A potential training progression to a dead
hang pullover from a high bar:
Australian pullups on a low bar - build up to 2 sets of 20 at a slow cadence
with proper form; a partner can give you a light spot under your shoulders; good
partner cues are "squeeze my fingers with your shoulder blades", "try to pull the
bar down into the floor", and "stay hollow" (the last one reminds him or her to
keep the toes pointed and midsection tensed).
Partner assisted pullups on a high bar - build up to 2 sets of 10 at a slow
cadence with proper form; partner can give a light spot through your legs at
first, and once you can do 10 this way, have your partner give you a light spot by
placing his or her palm in the center of your upper back (just below the shoulder
blades), and pushing just enough to get you through the concentric sticking point
Self assisted pullups - you can use a few different self assisted methods.
One way is to use varying degrees of leg assistance. The easiest variation is to
get directly under a bar that is at a height that will allow you to keep a hold of it
while still standing on the contact surface (mat or floor, for example) and at least
slightly bending at the knee. Basically, you are starting at a dead hang while at
least partially squatting down. Assist the upwards pulling motion by standing up
straight, but do so with a slow cadence. As your chin clears the bar, tuck your
feet behind you and hold the topmost position for a 1 second count, then place
your feet back onto the contact surface and slowly lower back down into the
bottom position.
To make this harder, simply place your feet a little further out so that your
legs will not be able to help as much. This takes some experimentation. Build up
to performing jackknife pullups, where your legs are fully straightened out and
at about a 90 degree angle to the torso. Place a mat or block under the feet if
needed, or ask for partner assistance. As you pull upwards, you can still press
down slightly through the heels. You will want to be "hollowed out" with the legs
when you get to the top position.

Owen Johnston – www.strengthcalisthenics.com
Pullups without assistance - build up to 2 sets of 10 at a slow cadence with
proper form; keep the body in hollow and the midsection tight; drill scapular
retraction and hollow body drills separately if needed to ingrain proper
technique and full body tension.
L-hang pullups - build up to 2 sets of 10 at a slow cadence with proper
form.
Self assisted pullover - there are a few ways to self assist. They all deal
with generating momentum for the pullover. While a lot of gymnasts will be
familiar with some of these, I can still provide some more details if anyone would
like more.
Dead hang pullover - get a hold of a high bar, start performing a pullup,
and as you are pulling your torso up to the bar, start lifting your legs up to the
bar. It will look like a mixture of a pullup and a pike lift. Your goal is to pull your
waist to the bar. From there, roll your hips over the bar, then roll your wrists up
to the top of the bar and lock out into jump front support position.
Dead hang pullovers are easier if you can grip the bar without having to
jump to reach it.

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