CrossFit Journal - Issue 62.pdf - CrossFit Journal - Gozluk

ISSUE SIXTY-TWO

October 2007

Bucket Circles

Phil Savage

page 1

Bad Form

Mark Rippetoe

page 6

The Kettlebell Press

Jeff Martone

page 11

Combatives Fitness

Part 2: The Workout

(Video Article)

Tony Blauer

page 14

Better Movements

The Jerk and Kipping Pull-up

(Video Article)

Greg Glassman

page 15

Nutrition Lecture

Part 1: Avoiding Disease

(Video Article)

Greg Glassman

page 16

Speciically Speaking

Lon Kilgore

page 17

Fixing Loopy Lifts

Mike Burgener,

with Tony Budding

page 20

Bucket Circles

Striking from Side

Control

Becca Borawski

Phil Savage

page 23

A simple rope and bucket contraption is used quite extensively by gymnasts of all

ages and abilities to support the feet and teach good body position while training

basic circles on the pommel horse (one of the six Olympic events for men). These

exercises, “bucket circles,” are used almost exclusively by gymnasts, but I’ve found

them very beneicial in improving the upper body and core strength of other athletes

as well. High-level pole vaulters (Lawrence Johnson, 2000 Olympic silver medalist,

and Tim Mack, 2004 Olympic gold medalist and record holder), decathletes (Tom

Pappas, two-time world champion), swimmers and divers (Evan Stewart, 1997 one-

meter world champion) have all used this device in my gym and greatly beneited

from it. It’s a simple idea, yet the strength and coordination one gains from using it

properly is immeasurable.

Variable Resistance

Nature or Design?

Tony Leyland

page 26

Large-Group Workout

Solution 2

Snatches and Squats

Michael Rutherford

page 29

Jump Rope Basics

Part 1: Preparation

Buddy Lee

page 31

continued page ... 2

CrossFit Journal • Issue Sixty-Two • October 2007

Bucket Circles

...continued

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 briely

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.

The setup

The only apparatus you need for bucket circles is an inexpensive

plastic bucket suspended from a rope (photo 1). It doesn’t take

up much space and can be installed in a garage, basement, or even

hung outside from a tree branch. All you need is a ¼-inch nylon

rope about 6 to 12 feet long (depending on the height of ceiling), a

3-gallon plastic bucket (from a hardware store), a 6-inch steel eye

screw and a swivel. Notice how I placed an X with tape on the

loor directly under the suspended bucket. This dead-center mark

is where you’ll place your hands once you are ready to start.

pommel horse to put their hand on. For the average user at home,

however, a lat carpeted or padded surface will sufice. Ideally you

should have clear open space of about 10 feet by 10 feet.

Photo 3 shows the proper way to place the feet inside the bucket.

The best way is to not wear shoes. We go with socks and/or a

towel covering both feet and ankles. For best results, try not to

have any skin touching the inside of the bucket, both to protect

the skin and to allow for smoother twisting of the feet and legs

inside the bucket as the performer is turning his/her “circles.”

Photo 2 shows the entire device, with the bucket is suspended (in

this case from an 8-foot ceiling) so that it is about 8 to 10 inches

off the ground. We use a lat surface on the ground such as carpet

or foam, but sometimes gymnasts use a loor mushroom or loor

Photo 1

Photo 2

Photo 3

CrossFit Journal • Issue Sixty-Two • October 2007

Bucket Circles

...continued

The sequence

Our demonstrator, Colin Payne, is in the proper “start” position

in photo 4. Imagine for a second, if you will, that you’re looking

down at Colin from the ceiling and he’s on a compass. He is in

a standard push-up position with his feet in the bucket and his

head and shoulders are facing “south.” His feet would therefore

be facing “north.” His hands are on the X on the carpet (about

shoulder width apart) and his feet are in the bucket and suspended

about 8 to 10 inches off the ground. It is imperative that the shape

of the body be in a slight arch, with the shoulder blades pinched

together. The hips are not lifted up (or “piked”). As a good starting

drill, and for those new to this device, you can begin by assuming

the “start” position and simply pick up your hands one at a time

(alternating from right hand to left) while keeping the body rigid.

Repeat this process over and over until you develop the strength

and conidence to go to the next step.

Photo 4

Photo 5 shows what we call the “enter” phase of the circle. Here,

Colin is moving his entire straight body (by pushing the bucket

with his feet) around to the left, or “west.” He picks up his right

hand, allowing his body to pass under so that he can eventually

swing the bucket toward the viewer. (Photo 8, later in this article,

shows the lateral view of the position after the enter phase. This

we call the “rear support” phase.)

Photo 5

Photo 6 shows the body and bucket moving together from left to

right. Keep the entire body as straight as possible from shoulders

to toes. Be patient. Maintaining as straight a body line as possible

throughout the entire 360 degree circle that your body will travel

is likely take several days or even weeks to master. This is core

strength.

Colin is about to complete the circle in photo 7. Remember, he’s

moving the bucket in a counterclockwise motion. He plants his

right hand on the loor. His shoulders and head are constantly

facing the viewer (“south”), his eyes are looking out and down,

and now he’s “exiting” the circle by lifting his left hand, allowing his

entire straight body to pass under and get ready to go back to and

through the start position (photo 4) and repeat the entire circle.

Photo 6

Photo 7

CrossFit Journal • Issue Sixty-Two • October 2007

Bucket Circles

...continued

The positions

The direction of your circle (clockwise or

counterclockwise) is totally up to you and is only a

matter of personal preference. The demonstrator in this

article is most comfortable circling in a counterclockwise

direction. You might want to try to experiment and swing

also in a clockwise fashion to see which direction feels

normal and comfortable for you.

Photo 8

For reference, photos 8 and 9 show still shots of two

of the crucial body positions. Photo 8 is of the “rear

support” position, taken from a lateral point of view.

Notice the nice straight body line. Photo 9 simply shows

the start/inish position of the circle. We call this the

“front support.” Again, the line of the body is straight

and tight from shoulders to bucket. Keep in mind that

the hands are shoulder width apart and on the X mark

on the loor.

To keep things simple while training on this device, try

to keep your shoulders, head, and hands facing the same

direction while doing the circling action with your body.

Photo 9

When you irst start to learn your circle, I recommend

that you begin with trying to achieve just one correct

circle. Mastering the proper technique is imperative to

the success of this exercise. Once you’ve mastered the

proper body shapes and have become proicient in one

perfect circle, go ahead and try several of them. Over

time, you can do several in a row without interruption and

with a good rhythm. With the more advanced gymnasts I

coach, I can expect them to each do about forty perfectly

aligned consecutive circles in about 45 seconds.

Forearm circles

Photos 10 through 13 are all different images of the

same circling action. However, in this case Colin is

on his forearms throughout the circle. This is a much

more advanced technique and obviously much harder

to perform since your entire body and center of gravity

are now much closer to the ground. Bucket circles on

the forearms require the athlete to maintain an even

straighter body line from feet to shoulders in order to

master the complete 360 degree circle. Once you can

do the normal circle on your hands with straight arms

with ease, the forearm circle would be the next logical

progression. It’s especially good work for the abdominals

as well as the upper back.

Photo 10

CrossFit Journal • Issue Sixty-Two • October 2007

Bucket Circles

...continued

What I like to do with my gymnasts is to alternate ive

standard circles on the hand support and then, without

stopping, dropping down to the forearms for another

ive circles, and then, without missing a beat or breaking

rhythm, step back up to the standard position for another

ive circles. Then repeat. Multiple rounds of this add

up to some serious work (and your triceps will make

themselves known when you’re stepping up from the

forearms to the hand support).

Photo 11

Bucket circles are an incredible exercise that will improve

your upper-body and core strength dramatically. And

because you are concentrating so hard on maintaining

correct body positions, learning the rhythm, and focusing

on just staying up, you almost don’t realize how hard your

body is working. You train strength, stamina, lexibility,

coordination, accuracy, agility, and balance all in one fun

exercise. That is the antithesis of “dumb PT.”

Photo 12

Photo 13

Phil Savage is a gymnastics coach and photographer in Knoxville, Tennessee, where he

owns and operates a 32,000-square-foot gymnastics and cheerleading facility with his wife,

Lisa. He first started gymnastics in 1964 and competed at elite levels from 1975 to 1980.

Since then he has coached thousands of athletes of all ages and abilities and travels to other

gyms to teach coaches and trainers how to teach gymnastics. He was the first coach inducted

into the Tennessee Gymnastics Hall of Fame (2006), and he’s also in the Guinness Book of

World Records for the fastest mile walked on the hands in a 4-man relay.

CrossFit Journal - Issue 62.pdf

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