KOKOKAHI GYMNASTICS
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Coach Kati can help with your strict chin-up pullovers! Check it out!

"I want to help with your pullover! Join me for this 48:00 class as we breakdown the mechanics of the skill, and cover 5 helpful drills that you can use to build strength and perfect technique!"

ABOUT THE PULLOVER


The Strict Chin-Up Pullover is a body weight exercise that acts as a great test to challenge a gymnast’s overall strength, especially for uneven bar skills, because every part of the body is used and has to work cohesively with each other in order to complete a successful pullover. Plus, it’s actually a skill that is included in the competition routines of recreational and beginner gymnasts!

DETAILS


  • Instructor: Coach Kati
  • Class Length: 48:00
  • Level: Beginner to compulsory gymnasts
  • Class Style: Watch then practice!

TOPICS DISCUSSED


  1. Overview of the strict chin-up pullover
  2. WHY it’s an important skill to master
  3. 3 x Common Faults
  4. 5 x Practice Drills
  5. 3 x Strength Builders
  6. Final Thoughts and Tips

COACHING INSIGHT


A) 5 x Drills:
  1. Floor Pullovers with a Band
  2. Wedge-Walk Pullover
  3. Box Pullover - High Box to Low Box
  4. Noodle-Kick Pullover
  5. Low Bar Pullover - Both Legs

B) 3 x Common Faults:
  1. Not pulling chin above the bar to start
  2. Dropping shoulders after starting to lift the legs
  3. Stopping on top of the bar, vs. shifting fully around the back of the bar

C) 3 x Strength Exercises:
  1. Box Strict Pull-Ups (Work to: 10)
  2. Box Alternating Leg Lifts (Work to: 20)
  3. Candlestick Levers (Work to: 5 x 0:05)
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SOCIALIZE WITH US!

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LET'S CONNECT

45-558 C-21 Kamehameha Hwy.
Kaneohe, HI. 96744
​​(808) 235-6866
[email protected]


© 2020 Kokokahi Gymnastics Team | All Rights Reserved

  • Home
    • Parent's Log In
    • About Us
    • Donations
    • Koko Shop
    • Contact
    • Booster Club
    • We're Hiring!
    • Kokokahi Instagram
  • Membership
    • Classes + Schedule
    • New Account
    • Policies + FAQ's
    • Adult Gymnastics
    • Virtual Training >
      • View All Training
      • Live Classes >
        • Advanced Class
        • Advanced Gymmini Class
        • Gymmini Class
        • Toddlers Class
      • Skill Classes >
        • Back Walkovers
        • Forward Roll
        • Front Hip Circles
        • Low Bar Pullovers
      • Stretch Sessions
      • Strength Workouts >
        • Core Strength
        • Conditioning Circuits
      • Maintenance >
        • Ankle Maintenance
        • Wrist Maintenance
        • Foam Roll Recovery
  • Aloha Gymfest
    • General Information
    • Session Schedules
    • How to Register
    • Host Hotels
    • Things to do on Oahu
    • 2025 Results
    • Aloha Gymfest Instagram
  • Events
    • View All
    • Halloween Classic
    • Recreational Showcases
    • Birthday Parties
  • Competitive Teams
    • All Competitive Teams
    • Compulsory Team
    • Xcel Team
  • Visiting Gymnasts
    • Level 3 Visitor Form
    • Level 4 Visitor Form
    • Level 5 Visitor Form
    • Optional Team Visitor Form
    • Xcel Silver Visitor Form
    • Xcel Gold Visitor Form
    • Xcel Platinum Visitor Form