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Double-Leg Circle - Pommel Horse
The Double-leg circleis a gymnastic technique
for men, performed on the pommel horse or on the floor.
The performer always has one or two hands on the training pod, while
you he circles around his closed legs. Nothing but the hands are allowed to touch the training pod or the
ground.
To learn the double-leg circle is necessary if you want to learn
the flair.
The flair is the same thing with legs apart.
Technical description: Double leg Circle - Pommel Horse
- Start with both hands on the training pod and the legs at shoulder width.
- Swing your straightened and closed legs clockwise to your left side.
Keep your entire body straight the whole time. ( Use this exercise to learn how to keep your back straight )
- Lift your left hand, so that your entire weight is on your right and let your legs pass.
The left hand has to stay very close to the hip, because you have to be able to put it down fast again.
- After the hip and your legs passed, you put down your left hand again.
- Let your legs pass in front of you, (Both hands are down)
- Lift your right hand and let your hip pass.
- Put your right hand back to the training pod as fast as you can.
- Now your legs pass behind you.
- Start over at step 3... (left left hand...)
Trainer advice: Double leg Circle - Pommel Horse
- Using a training pod and a bucket. ( double leg circle illustration 4 )
Your bucket has to be attached with a rope to the ceiling ( right over the center of your training pod )
The training pod has to be about 2 ft high, and the bucket attached to the ceiling should almost touch the ground.
Put your legs into the bucket and your hands onto the training pod. Start circeling around.
Only keep your whole body straight.
Circle faster and faster, until the bucket flies away. Then try a full rotation without tub.
Don't forget to keep your body perfect straight. If you ever let your hip hang down, you won`t be able to do the doubl-leg circle.
Only do this exercise when you wear long pants and socks.
- Using a truck tire tube. ( double leg circle illustration 5 )
Let your legs slide on a blown up truck tire tube.
Make sure you can't hurt your legs with the valve. ( valve yhould point down )
- The higher your legs go up in front of you, the lower the will go behind you, and the other way around.
Keep in mind that your feet have to form a circle, which is parallel to the ground.
- More shoulder strength allows more mistakes.
Related instructions: Double leg Circle - Pommel Horse
Videos: Double leg Circle - Pommel Horse
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