Ian Hogg Posted March 30, 2016 Share Posted March 30, 2016 Hi all, I've just started trying to learn circles on a mushroom but I'm not really sure exactly what I should be focusing on, ie. hand action, when to rotate hips, shoulder lean and all the rest and there really doesn't see to be much technique detail online just lots of videos of people who can already do circles performing circles! I can perform them reasonably well (I think?) in a bucket but it does not carry over very well to no bucket. I realise my shoulder extension needs improvement which means I struggle in the back support position to get both hands on the mushroom and get my hips high enough. I've kept in all the fail bits as I reckoned that would be clearer where I was going wrong (and funnier too as I say I haven't been doing them very long). Anyway enough from me. I uploaded the videos to youtube and the links are as follows: Mushroom Circles in bucket facing forward: https://www.youtube.com/watch?v=4kFP20koGuU Mushroom Circles in bucket side on: https://www.youtube.com/watch?v=YB7RpynWdQU Mushroom Circle attempt side on: https://www.youtube.com/watch?v=dcetKyHa4Ws Mushroom Circle attempt facing forward: https://www.youtube.com/watch?v=h_HYvmHsI08 Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 30, 2016 Share Posted March 30, 2016 Remember that the aim of the bucket it is at the beginning o understand extension and cunter turn movemen of the hips. but as you become proficient you should decrease the weigth assisted by the bucket and learn how to lean from side to side. Your mistake in the free circle is that you enter with the feet and not with the hips and loose the extension pretty soon. Use 1/4 circle at time and improve both extension and lean. 1 Link to comment Share on other sites More sharing options...
Ian Hogg Posted March 30, 2016 Author Share Posted March 30, 2016 Thank you Alessandro, I've heard the hips should lead the first half and heels lead the second half but doing it seems to be a whole different matter What's the best way to make sure you lead with the hips I was trying to do it by making an arch at the start but I'm obviously piking and losing that as soon as I start the actual circle. 1) Would I be best to just go back to 1/4 circle and hope the lower force means I won't drive my feet as hard? 2) Could you please also explain to me what my hands should be doing at the start eg. right pushing, left pulling, or something else or nothing at all? 3) Is there a set way to decrease the weight assistance from the bucket? I tried raising it higher thinking it would put more weight on my hands and keep my hips higher which I think it probably did but obviously there's a limit without your feet sliding out. Many thanks again! Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 31, 2016 Share Posted March 31, 2016 with my kids I had a bastard idea...a bucket with pulley. Simply in one side of the cable you have the bucket, on the other you have a counter weight that force you to transfer the bodyweight more on the hands! It works really well. I've started taking off the 30-40% of their body, in about one year I had some good improvements. More time on bases and less on something else. 3 Link to comment Share on other sites More sharing options...
Ian Hogg Posted March 31, 2016 Author Share Posted March 31, 2016 Thanks again Alessandro, that's a great idea I've got a dream machine rings set up so I've got the pulleys already so I'll give that a try. I do have a mental image of weights coming off the ground and whirring around/into my head at high speed I take it the cable supporting the weights needs to be tied off in some way so the weights can't swing back towards the mushroom/me? Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 31, 2016 Share Posted March 31, 2016 I use this approach because is useful and because I can attach the rotating pulley about 5 meters on the ceiling, when kids are very young 10-15 kg are enough to scale the 50% of their bodyweigth. Link to comment Share on other sites More sharing options...
Ian Hogg Posted March 31, 2016 Author Share Posted March 31, 2016 Thanks Alessandro I had another attempt at leading with the hips today I had great difficulty with it as you can see! I think my shoulder flexibility is only just enough to get both hands on mushroom when piked. When I arch it makes it nearly impossible for me to extend my arms far enough upward/back to get both hands on with my hips up. Think I maybe need to accept that, give it a break just now and come back to it when I've improved my flexibility which will allow me to perform proper technique. https://m.youtube.com/watch?v=wecUTCXQYts Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted April 1, 2016 Share Posted April 1, 2016 Your shoulder extension is poor poor and again poor. no quality circle can be done without shoulders extension. I remember this february I went to interregional competition with my kids, they were used to perform on 6 apparatus. in the entire competition only one kid over 60 or 70 athletes had very great extended circles always arched, not a chance that he had the manna ....the only one who showed manna in the entire competition. 2 Link to comment Share on other sites More sharing options...
Ian Hogg Posted April 1, 2016 Author Share Posted April 1, 2016 Way to tell it like it is Alessandro! I'm only kidding, truth is always helpful....nearly as helpful as flexibiity! I didn't really appreciate the extra shoulder extension I would need to perform it in an arched shape it wasn't until I tried it I realised. A few months back I couldn't even get both hands on the mushroom in any kind of back support so will stick in. What is a good shoulder extension range to aim for? Shoulder width at shoulder height (if standing upright)? Thanks for all your help! Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted April 1, 2016 Share Posted April 1, 2016 with hands at shoulders width you should arrive approximately 5-10 cm fromt he floor with shoulders. with hands together I consider 30-35 cm a reasonable goal. Maybe Coach Sommer could give a better standard due to his experience. 1 Link to comment Share on other sites More sharing options...
Ian Hogg Posted April 1, 2016 Author Share Posted April 1, 2016 Haha, I can only get my hands shoulder width when I'm sitting fully upright my flexibility really is "poor, poor and again poor" but good to have something to aim for. Link to comment Share on other sites More sharing options...
Coach Sommer Posted April 2, 2016 Share Posted April 2, 2016 Your technical difficulties make perfect sense. If the body is not strong and mobile enough to get into the required position, attempting correct technical execution of any skill becomes impossible. My athletes were required to do their ag walks with nylon straps which prevented their hands from going wider than approx 30cm. This narrow grip becomes especially challenging during the rear support ag walks (reverse plank position) which focus exclusively on shoulder extension mobility and strength. Yours in Fitness, Coach Sommer 4 Link to comment Share on other sites More sharing options...
Ian Hogg Posted April 2, 2016 Author Share Posted April 2, 2016 Thanks Coach, I totally agree with your mindset of building the body so it can perform the skill rather than trying to adapt the skill to fit the body. I thought ag walks would be beneficial/murder so I ordered some sliders which arrived today! I think I'll start with a resistance tube loop around my arms to give me a fighting chance, the only way is up! 1 Link to comment Share on other sites More sharing options...
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