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How to do the exercise
The Pull Over to Full Planche is an advanced Calisthenics skill that combines explosive pulling strength with high-level isometric control. You pull your body over the bar, transition into a horizontal hold, and stabilize in a Full Planche – one of the hardest straight-bar skills in the sport. Here’s how to perform it step by step:
1. Starting position
Begin by hanging from the bar with a tight grip. Engage your core, keep your shoulders active, and build initial momentum by pulling explosively while maintaining a straight body line.
2. Pull over transition
Drive your hips upward and guide your legs over the bar in one controlled motion. Aim to bring your center of mass above the bar without arching your lower back or losing core tension.
3. Entering the Planche
Once you are above the bar, lean forward, protract your shoulders, and extend your legs behind you. Lock your elbows and shift your weight until your body reaches a fully horizontal position.
4. Full Planche hold
Maintain a strong posterior pelvic tilt and keep your whole body tight. Focus on shoulder protraction, straight arms, and even weight distribution. Hold the position briefly before lowering or repeating.
Main Muscles Worked
The Pull Over to Full Planche primarily targets:
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Latissimus dorsi – provides explosive pulling power during the transition.
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Anterior deltoids – crucial for the forward lean and straight-arm support.
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Serratus anterior – stabilizes the shoulder girdle in the Full Planche.
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Core muscles – maintain a rigid body line throughout the entire skill.
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Glutes & lower back – help maintain pelvic tilt and horizontal alignment.
Strengthening these areas is essential for mastering this skill, improving pulling-to-pushing transitions, and building overall control on the bar.
If you're looking for other exercises, check out our Youtube video:
Common Mistakes
Because this skill is extremely advanced, even small errors can break your form. Watch out for:
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Arching your lower back: Keep a posterior pelvic tilt to maintain a clean horizontal line.
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Bent elbows: Straight-arm strength is key – avoid turning the skill into a pseudo planche.
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Losing shoulder protraction: Without protraction, you'll collapse forward or drop out of the hold.
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Rushing the transition: Control the pull over and stabilize before leaning into the Planche.
Clean execution, strict form, and full body tension are essential to progress safely and build true straight-arm strength.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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