How to Perform on the Pommel Horse: Essential Skills and Techniques

Performing on the pommel horse is one of the most challenging and technical aspects of gymnastics. It requires a unique blend of strength, coordination, and finesse.

This apparatus, characterized by its padded surface and two pommels, demands gymnasts to execute a series of intricate movements while maintaining balance and rhythm.

The pommel horse is an apparatus used primarily in men’s artistic gymnastics, although there is ongoing discussion about its inclusion in women’s routines.

It stands approximately 105 cm high and features a leather-covered surface with two handles (pommels) positioned at either end. The objective is to perform a sequence of skills that demonstrate strength, control, and artistry.

Essential Skills for the Pommel Horse

1. Basic Grips

Before attempting any movements, it is crucial to master the different grips used on the pommel horse:

• Flat Hand Placement: This is the foundational grip where the gymnast places their hands flat on the horse or pommels. It provides stability and is ideal for beginners.
• Cup Grip: In this grip, the gymnast cups their hands around the pommels, allowing for more control during dynamic movements. It is essential for transitioning between skills.
• Hook Grip: The hook grip involves wrapping the fingers around the pommels with the thumb underneath. This grip is vital for executing advanced skills that require rapid hand changes and strong support.

2. Fundamental Movements

Once the grips are mastered, gymnasts can begin practicing fundamental movements:

Single Leg Swings (Scissors): This basic move involves swinging one leg at a time while the other remains stationary. It helps develop rhythm and coordination.

How to Perform:

• Start in a flat-hand position.
• Swing one leg in a circular motion while keeping the other leg still.
• Alternate legs in a rhythmic pattern.

Double Leg Circles: This skill involves swinging both legs together in a circular motion around the pommels, showcasing strength and control.

How to Perform:

• Begin in a flat-hand position.
• Engage your core and swing both legs together in a circular motion.
• Maintain a steady rhythm and control throughout the movement.

3. Advanced Skills

As gymnasts progress, they can work on more complex skills:

Flairs: A visually impressive move where the gymnast swings their legs wide while keeping them straight and the body arched.

How to Perform:

• Start in a stable position.
• Swing your legs widely while maintaining an arched body position.
• Focus on high and wide leg movements for visual impact.

Handstands: Transitioning into or out of a handstand on the pommel horse requires precision and control.

How to Perform:

• Kick up into a handstand with control.
• Engage your core to maintain balance.
• Transition smoothly back into a swinging motion or another skill.

Training Techniques

To excel on the pommel horse, gymnasts must engage in targeted training that focuses on strength, flexibility, and technique:

Strength and Conditioning

Building upper body and core strength is essential for pommel horse performance. Incorporate exercises such as:

• Push-ups: Strengthen the arms and shoulders.
• Planks: Develop core stability.
• Wrist Flexibility Exercises: Prepare the wrists for the demands of gripping the pommels.

Drills for Skill Development

Practice specific drills to enhance skill execution:

• Circle Drills: Start with circles on a mushroom or lower apparatus to develop technique before advancing to the pommel horse.
• Scissor Drills: Focus on mastering the rhythm and coordination of single-leg swings.
• Transition Drills: Practice moving between grips and skills to build fluidity in routines.