front hip circle problems

[nasticsISlove 72]

in the level 5 bar routine, there is a front hip circle. i can do one but i am in a tucked position instead of a piked. and no matter how hard i try to keep my legs straight, it never seams to work. do you have any advice?

[gracefulone]

First of all, you really need to concentrate on squeezing your legs tight. Also, you should be bending in half, like doing a pike stretch on floor, as you come around the bar.

[GABcoach]

A lot of my girls have the same problem with their front hip circles. It is only natural to make yourself smaller because it helps you rotate around the bar as quickly as possible. Try and focus on gaining more momentum at the beginning of your front hip circle...arching your back as you fall forward and then piking as tightly as possible will help you get around the bar quickly.

[purpleterah]

our coach uses a stuffed animal between the legs if you drop the animal you did sit ups and push ups. this made you think about squeezing your kegs as hardas possible/ It also give you a spot to chase around the bar. You are not chasing your feet as you go around. My DD tells the kids when you do a front hip you should see your feet almsot all the time. Also dont drop your hips. a solid front hips starts with your thighs just above the bare.
Danielle

[lilgymnast4ever95]

try thinking of it as like ur sandwhiching the bar its just like pike on the floor if u have enough power ull get it around try squeezing ur knees or putting a band around them to keep them 2gether and to remind u 2 squeeze them good luck

[flpflp7]

When starting to learn a front hip circle it's easiest to do it by arching into it. But after you can do that well you should try to go into it from a hollow position leaning over the bar. Try to stay as hollow as possible until you're halfway through then pike around the rest of the way pressing down with your arms as you come around to the top. Doing it like that should hopefully help you keep your legs straight! Good luck!!

[BlairBob]

Bare in mind, arching into the front hip is now a deduction.

An evil trick for keeping the knees is straight is applying a small piece of plastic behind the knee joint with some tape. If they bend their knees it pokes them. I need to remember to do this again ( for evil fun ).

Basically have a spot hold you in the stretched position or do it yourself and fold focusing on keeping those knees straight. In this drill, you are not actually doing a front hip. You will end up sort of just rolling over. Focus is on straight knees and folding nose to shins before you sort of roll over.

[hammy]

I tell my girls to push down on the bar (to put the bar by their knees), look up at the highbar, and look at it as you go forwards, when you can't see it anymore pike, and then pull yourself over the bar. Hopefully that made sense and is a little help.

[taintedlovexzero]

well first you have to put your theighs on the bar. keep your arms completly straight untill the very end. its hard to get the timing right, but once you get it you'll think it was stupid to fuss over.

[lannamavity]

I make devo kids do this drill before they ever try a FHC:

stand in a stretch on the floor (arms by ears)
bend over and touch the floor with arms/legs straight
without bending knees, push up on toes and roll forward w/straight arms
through a candle position (or your legs will smash your face)
maintain straight legs
before your seat hits the floor, push down on the floor with straight arms
stop in a piked position with feet at head height off the floor

If you can't do this drill, then the FHC will still be a problem.

Besides the stretch into the fall, you are probably missing the candle-to-pike transition at the end of the FHC. To compensate, you bend your legs to create rotation.

Good luck