The discussion centers around effective strength exercises for the legs, specifically focusing on maintaining balance and control during squats. It highlights the importance of practicing a positioned squat, where one must maintain a straight leg while controlling their descent. This exercise is not only physically demanding but also challenges one's balance and coordination.
Rail squats are emphasized as a particularly challenging form of exercise. They require participants to not only perform the squatting motion but also to manage the stability throughout the process. This dual demand places additional strain on the toes and calves, making it essential for practitioners to develop strong control alongside their strength.
In performing these exercises, the fundamental approach should be to go slow, allowing the body to adapt to the movements. Proper technique is invaluable, as focusing on controlled movements aids in building strength in the legs while simultaneously enhancing overall balance and coordination. Ultimately, grip strength on the bar and gradual progression in difficulty are essential components in mastering rail squats.
Key Points:
- Rail squats combine strength training with balance challenges, requiring control during the squatting movement.
- Emphasis on slow, controlled movements aids in effective leg strength development and stability.
- The grip on the bar is crucial for maintaining balance and performing the exercise correctly.
Demonstrate a two foot squat from crouched to standing position, facing 90degrees away (perpendicular) to the rail. You must complete 10 squats on the bar without falling off.
Use the ball of the foot to focus the downward pressure. Grip with the toes to contract the muscles harder and keep your balance.
Bar can be any height. You cannot use anything else to help balance you.
You can take as long as you like to squat up and down.
Your hips must drop down below your knee height. The knee angle must be less than 75 degrees.
You must stand up completely, with the knees in a straight line with the ankle and hip.
Repeat once.
The rail must be straight, with no corners in it.
width.
repetitions.
range.
6.52building upon the perpendicular balance10.679so once we've got this position um a14.759good strength16.279exercise to work your legs is keeping20.279this position and then focusing on23.119standing25.64up leg straight30.64and coming back down again so rail34.399squats are very hard37.52they not only40.36require being able to do the43.239squat but the control46.239element is very49.879taxing on the toes and calves and the54.76quads so it's sort of like a double56.879whammy you're you're doing the exercise59.559but the control aspect completely blows62.079it out the water again you can focus on64.6doing on a low rail get used to the67.52balance but is a hard thing to do go70.6slow um take your time trying to raise73.68up with control and coming back down75.4with control and it's really those toes78.159gripping the bar that's going to help
1 00:00:06,000 --> 00:00:14,000 building upon the perpendicular balance 2 00:00:10,000 --> 00:00:15,000 so once we've got this position um a 3 00:00:14,000 --> 00:00:19,000 good strength 4 00:00:16,000 --> 00:00:22,000 exercise to work your legs is keeping 5 00:00:20,000 --> 00:00:25,000 this position and then focusing on 6 00:00:23,000 --> 00:00:29,000 standing 7 00:00:25,000 --> 00:00:29,000 up leg straight 8 00:00:30,000 --> 00:00:36,000 and coming back down again so rail 9 00:00:34,000 --> 00:00:39,000 squats are very hard 10 00:00:37,000 --> 00:00:42,000 they not only 11 00:00:40,000 --> 00:00:45,000 require being able to do the 12 00:00:43,000 --> 00:00:49,000 squat but the control 13 00:00:46,000 --> 00:00:54,000 element is very 14 00:00:49,000 --> 00:00:56,000 taxing on the toes and calves and the 15 00:00:54,000 --> 00:00:58,000 quads so it's sort of like a double 16 00:00:56,000 --> 00:01:01,000 whammy you're you're doing the exercise 17 00:00:59,000 --> 00:01:04,000 but the control aspect completely blows 18 00:00:62,000 --> 00:01:07,000 it out the water again you can focus on 19 00:00:64,000 --> 00:01:10,000 doing on a low rail get used to the 20 00:00:67,000 --> 00:01:13,000 balance but is a hard thing to do go 21 00:00:70,000 --> 00:01:14,000 slow um take your time trying to raise 22 00:00:73,000 --> 00:01:17,000 up with control and coming back down 23 00:00:75,000 --> 00:01:22,000 with control and it's really those toes 24 00:00:78,000 --> 00:01:22,000 gripping the bar that's going to help
