The October 2007 CrossFit Journal (#62) had a cover story on using a pommel bucket for general strength conditioning.
“Bucket Circles” – Gymnastics coach Phil Savage explains how to use a simple bucket-and-rope contraption to allow the Rest of Us to train like gymnasts. Working the ability to perform circles on the floor (as male gymnasts do in competition on the pommel horse) with the feet supported and rotating around the body provides excellent strength and coordination work that carries over to all sorts of endeavors.
CrossFit Journal: October 2007
I like these buckets for beginners, and for recreation. The flat floor (as shown) is safest. Be sure to put marks on the floor so the kids know where to place the hands.
The bucket shown, however, is not the ideal design. Having built many over the years, the best way I’ve found is to suspend the bucket in a “twist belt” by height adjustable chain and cable. Attaching to a boxing swivel on the roof.
Expensive, yes. But worth it.
Leave a comment if you have any other advice for coaches who want to build one.
Related post: forearm circles on the pommel bucket
Gymnastics Coaching.com 