Welcome to Unlock Your Pullover!
A 4 week program teaching you how to build strength and technique to work towards and achieve a pullover.
This program is designed to give you the tools to work towards nailing your pullover, focusing on building specific strength and learning the detailed technique of this skill. Pullovers are the foundation of a lot of more advanced aerial skills, and yet they themselves are a challenging skill to learn. With the right drills for strength building and under technique, they can become another skill you learn and utilise in your aerial. They’re also an excellent way to get onto the apparatus, regardless of body proportions!
We’ll be learning the following:
How to efficiently warm up your whole body for pullovers
How to assess your current level of strength, and what specifically needs focus for you to achieve your pullover
Bent arm strength drills, and specifically building strength pulling in an inverted position
Dissecting the mechanics of pullovers and pullover specific drills
Building strength transitioning between horizontal and vertical positions in the air
How to modify strength drills
Compression strength for pullovers
The different levels of pullovers; from standing and stepping in, to doing this from a dead hang and pulling up and over the bar!
Here’s what each week will cover.
Week 1 - Dissecting The Pullover
In week 1 we will break down the mechanics of pullovers, looking at the start, middle and end of the movement. We’ll learn specific drills to build strength in each part of the movement, plus look at modifications and how to self assess our level of strength. We’ll also address some of the common mistakes made when training pullovers.
Week 2 - Horizontal And Vertical Pull Transitions
In week 2 we’ll focus on building strength moving between horizontal and vertical positions. This is a really important part of this skill that often gets overlooked. You’ll learn drills that will help you improve this unique type of strength, and understand how it translates to the pullover itself.
Week 3 - Stepping Into The Pullover
In week 3 we’ll dive deeper into how to achieve a pullover from standing, and focus on dialling in technique. We’ll also look at adaptations you can make based on your body proportions. We’ll look at conditioning for this movement, with a particular focus on core and compression.
Week 4 - Pullovers From A Hang
In week 4 we’ll look at how to work towards doing a pullover from a full hang. Even if you don’t have the strength for this yet, understanding the theory is super valuable, and there are still drills you can train that will help you on your way. 🎉
Who this program is for:
- Aerialists who have been training for a minimum of 6 months and want to start working towards or improve their pullover
- Aerialists who want to build more bent arm strength, and generally prioritise strength training
- Aerialists who want to learn more about how to train towards this skill in a super accessible way
- Aerial coaches who are looking for more teaching tools for pullovers
Pre-requisites:
To get the most out of the program you’ll need to be able to invert from standing. If you don’t have that level of strength yet, you’re still very welcome to join and learn, but some exercises might not be accessible to you yet.
What you’ll need:
Something you can hang from e.g. a pull up bar, rings, aerial apparatus - if you’re using gymnastic rings you’ll also need resistance bands to create a bar across the rings for some of the drills. A small amount of floor space to train in. A yoga mat would be useful for a bit of extra comfort. You’ll also need two yoga blocks and a lightweight resistance band.
If you have any questions, please email info@verityb.com
Ready to achieve your pullover? Sign up below!
FAQ’s
Still got questions or not sure if this is right for you? Drop me a message!
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You don't need a lot of floor space, but you'll need access to something that you can hang from with space all the way around you.
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These classes are not beginner classes, so I don't recommend them if you're brand new to aerial (unless you've been doing something like calisthenics for some time). If you haven’t been training aerial for very long, but you're really keen to learn from these classes, you could still attend and do as much as you can. Some moves may not be accessible yet, but I do try and give as many modifications as possible.
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It’s not possible to predict how quickly someone will achieve a skill because it depends on so many factors, including where they’re starting from. But at the very least everyone will come away with the tools for achieving a pullover, and knowing what they need to work on.
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Both classes and the Level Up coaching are non-refundable and non-transferrable.