Back Hip Circle

What is a back hip circle?
A back hip circle is a move which is performed after a cast as a linking move. This move involves the gymnast doing a 'backwards roll' around the bar, with their hips as the center of rotation.

Need to know:
Dish Shape (described while on the floor) involves legs being 45 degrees from the ground, shoulders and head to be off the floor and back to be pushed into the floor. This then results in a rounded dish shape being shown.

How to do a back hip circle:
A rounded dish shape must be held throughout this move and the head must remain still.
Once the cast has been performed, the feet will be in front of the bar, and the shoulders will still be in front of the bar.
Using the momentum from the cast, the feet should continue moving on the front side of the bar and the shoulders should begin to drop behind the bar.
The gymnasts' chin should remain on their chest and they should be looking at their toes to maintain the dish shape needed.
The wrists then need to rotate around the bar, otherwise the gymnast will stop rotating and get stuck.
Arms must remain straight, otherwise the dish will turn into a pike, will result in the feet going round the bar too fast and the gymnast will fall off backwards.
The gymnast will rotate around the whole bar in a dish shape, then finish with feet in front off the bar, hips level with the bar, hands on top of the bar and upper body above the bar - as they started before the cast. To finish, gymnast should be encouraged to 'put the brakes on', push their hands into the bar, push up tall and stop the wrist rotation.

Coaching Points/Things to Look out For:

1. The cast must go straight into the back hip circle, otherwise it is unlikely the gymnast will have enough momentum to get around the bar.
2. Feet and shoulders must move together to allow the dish shape to be held. 
3. Arms must remain straight. If they bend, a dish shape will no longer be able to be maintain as the feet and shoulders are no longer the same distance apart, nor travelling at the same speed. This will result in a pike shape instead of the dish, resulting in the gymnast fall backwards off the bar. Without a dish shape, this move will not work as it is meant to. 
4. If the gymnast is getting stuck, they will need further practice rotation their wrists around the bar.

Drills/Preps for working and improving the back hip circle:
Enforcing the dish shape: Gymnast is on bar, make sure dish shape is shown. Coach places stronger hand on gymnasts back and other hand on the back of their legs. Coach slowly rotates gymnast around the bar, as the gymnast holds the dish shape. Coach should keep asking "Are you in dish?" - so the gymnast associates this move with dish and understands the importance.
Practicing the wrist shuffle/movement: Same as above - so gymnast can feel when they have to move their wrists and get used to the timings and feeling.