Back Hip Circle Drills

Stack mats under low bar so gymnast's feet rest on mats at the back of the cast. She tips forward, keeps hips glued to bar, and circles down using the mat for confidence. Coach spots at shoulders. Removes fear of the rotation and teaches bar contact throughout.

Look for: Cast away · hips glued to bar · circle THROUGH, not around

From front support, gymnast tips forward slowly (pike at bar) and rotates around the bar back to front support — no cast. 6 reps. Isolates the bar contact and rotation mechanics without needing cast height. Common error to correct: breaking elbow contact.

Look for: Cast away · hips glued to bar · circle THROUGH, not around

Full skill with coach's hand on gymnast's upper back, guiding her through the rotation and preventing the dreaded 'bail' of pushing away from the bar. Coach gradually reduces pressure over reps. Gymnast must maintain grip and hollow throughout.

Look for: Cast away · hips glued to bar · circle THROUGH, not around

From bar hang, gymnast tucks and rotates legs under and behind (skin-the-cat). 3x6. Builds the shoulder flexibility and back rotational body awareness required to feel comfortable upside-down in a back hip circle.

Seated on floor, legs straight, gymnast presses hands beside hips and holds a pike compression — trying to flatten face to thighs. 3 x 30 seconds. Directly trains the pike-at-the-bar strength needed to maintain contact throughout the circle.

In front support on low bar, hold 10 seconds, then lift alternating legs 10x each. 3 sets. Builds endurance in the anterior shoulder and wrist support position the gymnast must maintain through the entire back hip circle.

Athlete performs the full Back Hip Circle on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Cast away · hips glued to bar · circle THROUGH, not around."

Look for: Cast away · hips glued to bar · circle THROUGH, not around