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Gymnastics

Pommel Horse Front Scissors

Pommel horse front scissors are a supported leg-swing skill in which you exchange the front and rear legs over the horse. They train shoulder support, trunk control, and coordinated weight shifts.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Take stride support on both pommels, with one leg in front of the horse and the other behind.
  2. Build a small sideways swing in this split-leg position.
  3. Shift your weight onto the supporting hand as your legs rise toward the opposite side.
  4. Release the unloaded hand to clear the path over that pommel.
  5. Exchange your legs by swinging the rear leg forward as the front leg travels backward.
  6. Replace your released hand on the pommel once your leg clears it.
  7. Finish in two-hand support with the opposite leg in front.

Form cues

  • Push tall through your shoulders.
  • Keep your knees long.
  • Let your hips follow the swing.
  • Breathe through the exchange.

Common mistakes

  • Releasing the hand too earlyWait until your weight is supported over the other hand before releasing your grip.
  • Bending the supporting elbowKeep the supporting arm straight without forcing the elbow backward.
  • Kicking without sideways momentumUse the sideways swing to create clearance rather than trying to lift your legs from a stationary position.
  • Looking down between your handsKeep your head aligned with your trunk so you do not fold forward during the exchange.

Safety

A missed grip or loss of single-arm support can cause a fall onto the horse or floor. Poorly timed weight shifts and fatigue can overload your wrists, elbows, or shoulders.

  • Check that the horse and pommels are secure before mounting.
  • Cover the landing area with secured gymnastics mats.
  • Learn the hand-release timing with qualified gymnastics supervision before attempting it independently.
  • End the set when your hips begin contacting the horse or your hand placement becomes inconsistent.

If you have wrist, elbow, or shoulder pain, or cannot maintain stable stride support, use supported preparatory drills and seek appropriate professional guidance before attempting the exchange.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Front Delts

Secondary muscles

  • Hip Flexors
  • Serratus Anterior
  • Triceps

Equipment

  • Gymnastics Landing Mat
  • Pommel Horse

Sets and reps

Sets
3–4
Target
2–4 reps
Rest
2 min

Count each exchange into the opposite stride as one rep; this prescription is for gymnasts who already have the prerequisite support skills.