Started by Fran9, February 7, 2014 · 17 Replies · 6,405 Views
http://www.youtube.com/watch?v=LclSNbY5OIE
Hi everyone,
I saw this video and I was wondering if there is a preferred technique to learn for double leg circles. I understand that probably no one will be as good as Xiao Qin (the athlete in the video) but I'm just curious. I noticed in Allan's pommel horse routines that he swings kind of hollow. Is that the way Coach teaches it because it is more correct, or is it just a matter of personal preference?
There is a reason Xiao Qin is awesommer than everyone else.
Basically in a nutshell, that's the way it is.
Most americans and just about everyone else swing in that hollow or worse with pike flexion in the hip.
The type of circle which Xiao Qin employs requires a very specific kind of physical preparation. Xiao Qin as primarily a pommel horse specialist has been able to develop his body primarily for this event.
When Allan was younger (12-13yrs old), his circles were close to Xiao Qin; the year he won the National Championships, he only was deducted .15 on his entire pommel horse routine! 
However as he has gotten older and physically much stronger on rings than Xiao Qin will ever be, it has become a constant struggle trying to keep his shoulder girdle mobility and scapular retraction strength in balance with his anterior shoulder strength.
Yours in Fitness,
Coach Sommer
Coach Sommer said:However as he has gotten older and physically much stronger on rings than Xiao Qin will ever be, it has become a constant struggle trying to keep his shoulder girdle mobility and scapular retraction strength in balance with his anterior shoulder strength.
Yours in Fitness,
Coach Sommer
this is interesting. so Manna's only get you so much strength and mobility?
Manna builds tremendous mobility, however it is a question of balance. How much time is being spent on ring strength compared to the specific preparation for pommel horse. My concern is that Allan's balance between these two at university currently needs tweaking.
Yours in Fitness,
Coach Sommer
Thank you for the response, it makes much more sense now. The importance of mobility and a well balanced physique can never be stressed enough. That's why Foundation is great 
Coach Sommer said:Manna builds tremendous mobility, however it is a question of balance. How much time is being spent on ring strength compared to the specific preparation for pommel horse. My concern is that Allan's balance between these two at university currently needs tweaking.
Yours in Fitness,
Coach Sommer
Since he's doing a lot of maltese and iron cross in his training, I think they are both anterior shoulder dominant? What would you do to balance out his posterior delt to that level? I remember in a post you mentioned Victorian progressions for posterior deltoids?
I would add 15 minutes of continuous ag walks; alternating through the front and rear support variations. This is how I built his pommel horse speciic strength when he was younger. 
Yours in Fitness,
Coach Sommer
This! I learned this at the first seminar I went to. I never reached 15 min but got to 10. It was grueling! There were a few times I collapsed at the end.Coach Sommer said:I would add 15 minutes of continuous ag walks; alternating through the front and rear support variations. This is how I built his pommel horse speciic strength when he was younger.
Yours in Fitness,
Coach Sommer
Coach Sommer said:I would add 15 minutes of continuous ag walks; alternating through the front and rear support variations. This is how I built his pommel horse speciic strength when he was younger.
Yours in Fitness,
Coach Sommer
Movement One spoiler?! 
Guys, I started implementing my training with ag walks like Coach suggested and even though I'm only capable of doing it for about 2.5 minutes now (I will get to 15 eventually O.O) the results have been incredible! This is a still frame from my mushroom session today.
Jon Douglas said:Movement One spoiler?!
5x15 minute mastery
15 minutes... Seems possible over time. How about a breakdown of the alternating exercises / rounds?
EX:
Rear walks - 1.5 - 5 min? (30sec Forwards, 30sec Backwards, & 30 sec Side To Side?)
Front Support Walks - " "
Side Support?
A break down would be super useful. This is a great foundation for Pommel Horse...
Breakdown? Do them sequentially until you can't anymore or have reached 15 minutes. Whichever comes first. But I bet I can guess which comes first 
Btw I tried doing circles on floor the other day and was able to do 3 albeit with a good carpet burn.
Starting work on flairs on mushroom tomorrow.
That's why you wear socks on floor or training on panel mats.
Blairbob said:That's why you wear socks on floor or training on panel mats.
Thought I was tough. Right up until I got into the shower and the water hit them.
It's does add motivation for lifting the hips though.
Coach Sommer said:I would add 15 minutes of continuous ag walks; alternating through the front and rear support variations. This is how I built his pommel horse speciic strength when he was younger.
Yours in Fitness,
Coach Sommer
I know this thread's not addressing me, but thank you Coach! Great idea to add into my regimen.