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.
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Additional reading: Everyman’s Gymnastics: The Seminar by Roger Harrell, published Sept. 1, 2005.