CrossFit - Training for the Pommel Horse with Sean Lind

The CrossFit Journal - (journal.crossfit.com)
What do you get when you suspend a big, orange bucket by a rope from the ceiling? Pommel-horse practice.
At this CrossFit Gymnastics Advanced Trainer Course, Sean Lind explains the bucket is what precedes the ever-tricky pommel horse.
"What we've done here is we're creating a training tool we've used in gymnastics," he says.
With their feet inside the bucket and their legs extended, athletes will simply move in circles with their hands hitting the exact same two spots on the mat.
"You see break dancers do it all the time on the ground," Lind says. "It's momentum-based."
He adds: "What I'm thinking about is pulling myself over my hand, keeping it near me. I'm pushing through the ground and pulling myself underneath me like I'm turning a wheel."
The bucket forces athletes to hit the right position, Lind says.
But, he notes, "You will fall."
Video by Again Faster.

[@damaraharalange8511]

I have coached boys gymnastics for 7 years and find the bucket the most efficient means of learning circles for gymnasts. It supports the gymnast and requires good form to perform. His explanation and demonstration were well done. Thanks for the tips

[@anandthakur6723]

Wonderful idea for training!

[@JordanCann]

Wonderful training technique!

[@dhinurajay1274]

Thanks very much for this idea👌👌

[@MarkLidsterfitnessgeezer]

Excellent instructional video

[@Bjjitsu_Andrew]

one of those things that seem easy with the bucket but clearly hard as hell

[@artem4dead]

Amazing!

[@joeandrewslmt8878]

Thanks for this!

[@Skaterfiend2010]

This looks so fun..

[@juliolui7517]

i gotta try this

[@maryvaughan6034]

same here I'm a mens gymnast but I still cant do circles I just started a couple weeks ago

[@alcelticdragon]

that is great tutoral

[@FactsNReason]

NICE --- wish i was in your course

[@chrisallistar8007]

thank you most helpful !!!!!! forget the hate comments, many charge for this kinda knowledge.

[@JannesHuizing]

I think it is about learning controlle the movement, to feel the muscles work to get strong and leaner at the same time. The whole body must work together so it is a good work out for a lot of musclegroups.

[@mariadelpilarpotts3795]

What are the key muscles that work on the circles? I need to know this for an academic project. Thanks!

[@bernardomariano241]

This is good cardio and conditioning put this up in my garage with my bench and my 40 lbs dumbbells

[@kylewattssurfing3266]

Awesome cool...

Dobre ! Super !

[@cortreynolds-bolan6738]

legend.

[@BaconPizza]

I need to get a bucket.

[@MoMo-bx9gk]

This guy is a fuckin excellent instructor

[@juanmasst]

It's comming

[@pinkysoni346]

What's with all the hate comments? This is perfect technique to learn it! The pommel horse is actually difficult to master.

[@felix-trickfilm]

hi, is this a regular carabiner? i dont know how the adapter between the carabiner and the rope is called. do you have a name or a link of a store?

[@chiliewhilie84]

Where do you buy them socks?

[@chiliewhilie84]

I have my set up righed up but my only issue is my feet are not slidding in the bucket. Where do i get those socks at?

[@thoughtheglass]

Would a high bar be High enough to the bucket to?

[@BryanJohnsonbeatsbyBJswizzle]

what is on his legs and where do you get them?

[@ryan124007]

I trained this for years and the most I could get is 3/4 rotation.

[@joshuamann2171]

That rope is short. It needs to be long. Having the rope at such a steep angle greatly increases the difficulty by pulling the feet in towards the center.

[@Moiez101]

CANADA!

[@jgojiz]

It seems pretty funny

[@hafidiadil6498]

thange you saw match

[@Old.Man.Of.The.Mountain]

He looks like that Engineer fella from Prometheus.

[@gavinbell4990]

Can*

[@4iq865]

Oh yeah I can do two flare sivado Magyars followed by 5 Russians and 10 one pommel circles

[@philtaylor3098]

Difficult to learn at home.

[@xXGroundedXx]

Basic, you do this you will have big guns.

[@turbopuns8584]

Functional Fitness= Shiny new term for people to drop to think they're benefiting from "new" training techniques. If you're new to training by all means use it.

[@OJWPK]

taking gymnastics advice from a cross fitter is like taking dating advice from a serial killer

[@dimadeloseros1]

lol

[@luke_duke01]

so fuckin true haha

[@zachwiebe120]

its not terrible advice

[@OJWPK]

it succes dood!

[@OJWPK]

"sucks"

[@DBowTX]

Once again, how is this "functional"? Very cool none the less.

[@caslte524]

he is creepy

[@greatestever1070]

CrossFit is always trying to copy skills and always made them so fucking wrong and believe that they look great 😂