Learn the mill circle: prerequisites, build-up from the straddle seat through leaning forward to the circle with a spotter, mistakes and safety on the bar.
The mill circle (straddle circle) is a circle around the bar from the straddle seat: one leg is in front, one behind the bar, and you swing in a circle around the bar. It is one of the first circles on the bar and prepares the hip circle and the kip.
The honest answer to "How hard is it?": the first circle with a spotter often works after a few sessions, but the controlled, free circle takes longer because the head goes down and trust in the bar must grow. That is an experience-based estimate, not a study figure.
How the Swiss Youth and Sport material describes the forward mill circle: the gymnast is in the straddle seat, the spotter stands behind the bar and with the second hand reaches under the front foot; the gymnast lets himself fall forward, and the hand moves to the lower back so the hips stay at the bar; once the gymnast is upside down, the hand pushes him back up [1]. Important: the spotter must pass the second hand under the bar, otherwise it is blocked as soon as the gymnast passes the bar upside down [1].
What the mill circle gives you: it trains the courage to be upside down on the bar without having to rely on strength. You learn that the bar carries you when the hips keep contact. That is the feeling on which the hip circle, the kip and the felge later rest. Even though the circle looks unspectacular: for the bar series it is a real milestone.
Sit in the straddle seat on a low bar, one leg in front, one behind, hands firm on the grip. Milestone: 3 × 20 seconds calm.
From support, take one leg over the bar. The Swiss material advises directing the gaze forward and not at the bar; whoever looks at the bar leans too far forward and falls off in front of the bar [2]. The spotter stands close to the bar. Milestone: five secure passes.
From the straddle seat you let yourself fall slowly forward. The spotter holds the back, the hips stay at the bar. Milestone: five controlled leans.
When you are upside down, the spotter pushes you back up. The feeling for rotation comes here. Milestone: five circles with help.
Without help, the spotter stays close. Afterwards straighten up and come to rest in the straddle seat. Milestone: three circles in a row.
Practice leaning forward first on the low bar with a therapy ball under the belly: the Swiss material uses therapy balls and similar aids as learning aids [7]. The ball takes the fear out of going upside down and gives you a feeling for the rotation. That is a practical tip from training, not a study finding.
A second trick: practice on both sides, that is with the left and the right leg in front. That avoids a favorite side that would later slow you down in the hip circle and the kip.
Through straddle seat, squatting through from support, leaning forward with a spotter, the upside-down phase and then independently. The spotter passes the hand under the bar so he can intervene in every phase [1].
In the mill circle you sit in the straddle seat and swing around the bar; in the hip circle you swing with the hips at the bar out of support. Both circles are preparation for the kip.
Usually trust in the spotter is missing or you look at the bar. Gaze forward, hips to the bar and practice with a therapy ball [2][7]. Progress only when the sequence sits securely.
With a spotter, mats and build-up it is well manageable. The risk lies in falling on the head and in the hands. Whoever practices without help stays with the straddle seat.
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