Lesson Level : 9
Crab Rail Swing
lesson
The Lesson
On a hip-height (or higher) railing, demonstrate an open split-leg swing from on top to underneath the rail while both hands (on the inside) and both feet (on the outside) are on the rail.
You can push out of the swing into any landing on your feet.
You must start on top of the rail and swing underneath in position. Your legs must be straight.
Hands should be pronated on the rail.
Being a bilateral movement, both feet should leave the rail at the same time.
Repeat three times.
No mats can be used.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
sides.
You must complete and demonstrate on Both sides together (bilateral)
Details
Both sides must be performed togeether.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Any landing on your feet.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff with both hands and both feet on the rail.
hands.
The hands must be Pronated Grip
Details
Both hands should b in a pronated grip.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
