Pommel Horse

Hello Coach and everyone. I am in Santiago, Dominican Republic. Me and my friends trying to learn pommel horse by our own cause we don't have coach here; we have a place and also the "Build the gymnastic bodie" book and dvds, but WHAT WE HAVE TO DO TO LEARN AND TRAIN IN THE POMMEL HORSE?

Thanks for every thing.

Joshua Lara

http://drillsandskills.com/skills/pig/

Here's my advice from beginning 101.

Get on the pommels and get accustomed to holding the support positions. Keep your eyes forward in all these, head up.

~Front support. Work shrugging and leaning side to side while in support. Start holds of 3-10s.

-Back support. Your body should be somewhat arched. Push your hips out. Do the same as front support.

-Stride support. Keep legs in split. Front knee locked. Push out front toe. Work with holding back leg at horizontal.

When you are accustomed to these, start working the swings. Do not let the elbows bend. At all.

Another drill is to hang from a set of rings (or HighBar) and practice the straddle swing. It's easy this way since you don't have to support yourself.

Drill your swings until they become big. Do not train leg cuts until your swings are really big.

Add in doing pommel horse walks side to side and around the pommel horse besides ag walks in the GymnasticBodies youtube account. I would reccomend 3 other positions:

~ put feet in frisbee and push backwards while in pushup position. feet are going forward.

~ put feet in frisbee and pull forwards while in pushu position. head is going forward

~ put feet in frisbee and pull backwards while in straight body crab position (reverse/back support [from pushup turn over so stomach faces ceiling]). head is going forward.

set up a bucket and start doing circular walk arounds in bucket without picking up the hands. merely walk around in a circle. eventually try picking up the hand and swinging the legs through and udner.

build some mushrooms or start doing circle walks on floor. this is simply walking around in a circle from a pushup through side support and back support position.

when you can swing 30 degrees above horizontal in front support straddle and stride swing, then it's a good time to learn the leg cut. you can also drill the straddle travel leg cut whenever your support is strong enough to do.

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Thanks a lot Blair...when we get in form and shape i'll send a couple of pictures to the forum

bless

Joshua Lara

Dominican Republic