Skip to content
Gymlab
Create your personal plan

Gymnastics

Single-Pommel Circle

The single-pommel circle is a gymnastics skill that circles both legs around one pommel through alternating hand support. It trains shoulder support, trunk control, and coordination.

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

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

How to do it

  1. Establish straight-arm support with both hands on one pommel, your legs together behind you.
  2. Sweep your legs toward one side with your hips extended.
  3. Shift your weight onto one arm as your legs approach the front of the horse.
  4. Lift the unweighted hand to let your legs pass.
  5. Regrip the same pommel as your legs travel across the front.
  6. Transfer your weight onto the opposite arm as your legs reach the other side.
  7. Lift the other hand to clear your legs as they sweep behind you.
  8. Replace that hand on the same pommel to complete the circle in front support.

Form cues

  • Push tall through your shoulders
  • Keep your knees straight
  • Reach your feet away from the pommel
  • Keep your head quiet

Common mistakes

  • Folding at the hipsUse a smaller practice set so you can maintain a long body line throughout each circle.
  • Releasing a loaded handMove your shoulders over the supporting hand before freeing the other hand.
  • Late hand replacementReturn your hand as soon as your legs clear its path rather than waiting until you lose balance.

Safety

A missed grip or collapsed support can cause a fall onto the horse or floor. Fatigue and poorly timed weight transfers can overload your wrists, elbows, or shoulders.

  • Secure the horse and cover the landing area with properly fitted mats.
  • Develop consistent mushroom and conventional pommel circles before attempting this version.
  • Practice with qualified gymnastics supervision and an established safe exit.
  • End the set before your hand placement becomes unreliable.

If you have wrist, elbow, or shoulder pain or instability, get advice from a physiotherapist or doctor before attempting this skill.

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
3–5
Target
1–3 reps
Rest
2 min

For gymnasts with the prerequisite skills, count each full revolution as one rep.

Variations

Easier