Bucket Circles

By Phil Savage

In Gymnastics/Tumbling

October 01, 2007

PDF Article

The bucket and rope is, without a doubt, one of the best overall core-strength builders that I use. A basic principle that I always try to implement with my athletes is something I call strength with movement.

Working bucket circles properly, helps teach athletes to maximize their strength from the hips to the shoulders. You'll feel a complete workout in the abdominal area and entire trunk, deltoids, latissimus dorsi (lats), trapezius, pectorals, and rhomboids.

Remember, in order to properly execute a bucket circles, you have to work the exact muscle groups necessary to maintain the correct body "shape" required to successfully execute these circles. Not only are you trying to coordinate several circles, you're trying not to fall down.

You're essentially balanced on two arms (and briefly on one arm) while circling your entire body around your hands. This, in itself, requires a lot of strength and muscular stamina. This strength with movement exercise is great for total body strength coordination.

By this I mean, you're coordinating the large muscle groups (lats, pecs, traps, delts, "core," etc.) with the hundreds of smaller, even more important, muscles that exist that wouldn't otherwise be used by conventional strength exercises.



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