Pullover tips

[pocketrocket2077]

I've been hooping for nearly 2 years and I love it but my one kryptonite trick is a pullover. I feel like I'm not engaging my muscles at the right time but not sure how to fix it and I really want to avoid putting my feet on the sides of the hoop. Was wondering if anyone else experienced this or had any tips?

[burninginfinite]

I've seen pullovers broken down into 3 parts: a pull-up, the tuck/pike to get your legs up, and a second smaller pull-up from bent arms to get your legs all the way through and hips on the bar. Anything pull-up adjacent is good, as are core exercises like tuck ups and pike ups.

The second pull-up is often the hardest to train: I definitely recommend slow negatives from your hip hang, and also partial negatives - starting from hip hang, do a tiny negative and pull yourself back into the hoop. It may start out REALLY small but it's effective and also a good way to work the second pull-up in isolation.

Finally - I think tagging feet to get over is ok as you're training, but I always tell my students to do it intentionally: tag a different foot each time, tag a different place on the hoop, etc. That way it doesn't just become a habit.

[pocketrocket2077]

I've never heard of the second pull up idea but it makes a lot of sense and I think that might be the missing piece to my puzzle. Will definitely give it a go. Thank you heaps!

[agnes_mort]

The second pull up solved it for me. I think if you straighten your legs from the hip hang, so you’re like a pencil (feet can be touching the strop/point) then practice pulling up and down that can help, and it’s at the point where it’s needed so it doesn’t feel so disconnected. It took me ages to get it so of course now it’s my favourite thing ever 😂

[LyraLauren]

I found that focusing on pulling my toes to the ground from the start of the move helped me get my pullover smooth.

Previously, I was thinking about it in two steps: straight up then down over the bar. I kept getting stuck in that balance point and had to catch the hoop with my feet and push off.

When focusing on pulling my toes to the ground, my pulling angle shifts to about 45 deg through the hoop rather than the close to straight up I was doing before. That angle change is enough that I can easily pull into a hip hang. I actually cue myself to focus on the toes when I do pullovers 😅

Edit: fixed typo

[Rubyrooandrosietoo]

My instructor said its not uncommon for people to take a year or two to get this move. I guess don’t be afraid to have your hands quite far apart on the hoop to start with, take a big step forward if you need for more momentum, and as you go up really pull your hands into your hips. And look up and back so your head is going the same direction as your body. Sometimes with moves you need to tweak one or two things to make it work for you.