The gymnast begins the element in the overgrip. In this grip, he slowly performs the pull up to the maximum height, keeping his arms still and close to his body. Then, the gymnast rotates his wrists out, pushes his elbows back and leans his shoulders forward into a deep bent arms support. This is followed by stretching arms accompanied by a slight arching of the body and lifting of the head.

It is an element where the gymnast, by doing mechanical work, provides the body with potential energy, thus lifting it upwards. The gymnast holds the arms close to the body with adductors to prevent the decomposition of the applied forces off the vertical axis, which would cause excessive demands on muscle strength. On average, the gymnast produces a force equal to the gravitational force, but at the beginning of the movement he needs to produce a force at least 1.2 times his body weight.

• Insufficient overgrip or its loss during the element.
• Insufficiently high pull up.
• Insufficient forward lean of shoulders.

• Physical preparation 1

  We perform various modifications of push-ups to strengthen the muscles of the upper limbs.

• Physical preparation 2

  Different modifications of push-ups and push-up holds also serve to strengthen the muscles of the upper limbs.

• Drill 1

  Start by practicing the support position on the rings.

• Drill 2

  Perform push-ups in a support position on the rings.

• Drill 3

  Next, do a single pull-up on the rings.

• Drill 4

  Practice the middle transition phase of the element in easier conditions by supporting the heels on an elevated surface.

The spotter holds the gymnast at the waist from behind and lifts him during the pull up according to the gymnast's abilities.

We also provide assistance by supporting the gymnasts' insteps.