Tutorials
Balancing
Rail Balance
Lesson Level : 7
Crouch walk
lesson
1m 32s
Video Details

The crouch walk on a rail is primarily a training technique rather than something typically incorporated in practical scenarios. It emphasizes the need for more mobility as it requires the individual to maneuver while maintaining balance on the rail. This technique is not commonly used, but it serves as an excellent exercise for developing essential skills related to balance and stability.

Executing a crouch walk involves walking in a low position with both feet on the rail, which presents a unique challenge as only two limbs are used for balance. This method does demand considerable effort, particularly in maintaining stability while maneuvering the body. It is essential to focus on adjusting one's posture and utilizing the arms effectively, as the balance shifts from the typical three-limb support to relying heavily on two limbs.

Crouch walking can be quite demanding and will strengthen one's technique over time if practiced with patience. It is advised to proceed slowly with the movements and to be conscious of how the body transitions throughout the exercise. The crouch walk is a beneficial training method that, while challenging, enhances mobility and balance skills effectively.

Key points:

  1. The crouch walk on a rail is a challenging training technique focused on enhancing mobility and balance.
  2. It requires the individual to operate with only two limbs for stability, making it a unique exercise that demands effort.
  3. Practicing this technique should be done slowly and with attention to movement transitions to develop strength and skill.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Staying in a crouched position, with the hips below the knees, walk along the bar as you would normally. Complete 5 steps in one direction, turn around and return back another 5 steps to complete a lap.

Repeat three laps of 10-steps. (5-steps forward, 5-steps returning.)

Face forwards the entire time, turning at the ends. Alternate the turns in opposite directions, so you should do three left turns, three right turns.

Complete all laps without falling off the rail.

You cannot use anything to help you balance

The rail must be circular and no wider than standard scaffolding width. The rail must be straight, with no corners in it.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Each length is 5-steps.
repetitions.
You must complete 6 repetitions
+ / -
You can repeat more than specified.
Details
Six repetitions of a length of 5-steps.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed on the turning at the ends. 3x Left, 3x Right.
range.
Your range of motion must be Full Range of Motion
+ / -
Your range of motion can be less than specified.
Multiplier
x1 times the specified amount.
Details
Your crouch must have your hips below the knee. Knee must be at a 75 degree angle or less.
Transcript
																									

														
5.48

														
this is a balance that is not really

													

																									

														
8.44

														
used that often it's more of just a

													

																									

														
10.679

														
training technique um it requires a bit

													

																									

														
13.2

														
more Mobility but it's a Crouch walk on

													

																									

														
17.08

														
the rail um you wouldn't really use this

													

																									

														
21.199

														
in many situations but you know you

													

																									

														
23.8

														
never know um so the idea being that

													

																									

														
27.76

														
you're going to be in the low

													

																									

														
30.64

														
position and you're going to walk along

													

																									

														
33.04

														
the

													

																									

														
33.8

														
rail like this

													

																									

														
37.239

														
so it's tough

													

																									

														
40.64

														
because you do have both feet on the bar

													

																									

														
44.879

														
most of the time and as I said in one of

													

																									

														
46.8

														
the original videos when balancing you

													

																									

														
49.76

														
kind of want three limbs so now it's

													

																									

														
53.12

														
only two Limbs and then turning

													

																									

														
56.48

														
around Crouch walking on the rail

													

																									

														
61.559

														
yeah requires a bit of Mobility you can

													

																									

														
63.399

														
see me raising up a little bit to get

													

																									

														
65.159

														
that back leg off of the bar and

													

																									

														
68.08

														
position forwards but yeah the um Crouch

													

																									

														
73.52

														
walk is a tough one it takes it out of

													

																									

														
75.2

														
you uh yeah it's a good good training

													

																									

														
77.799

														
technique try and go slow um and yeah

													

																									

														
81.64

														
work with just those arms it's going to

													

																									

														
84.36

														
be tricky
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
this is a balance that is not really

2
00:00:08,000 --> 00:00:12,000
used that often it's more of just a

3
00:00:10,000 --> 00:00:16,000
training technique um it requires a bit

4
00:00:13,000 --> 00:00:20,000
more Mobility but it's a Crouch walk on

5
00:00:17,000 --> 00:00:23,000
the rail um you wouldn't really use this

6
00:00:21,000 --> 00:00:27,000
in many situations but you know you

7
00:00:23,000 --> 00:00:29,000
never know um so the idea being that

8
00:00:27,000 --> 00:00:32,000
you're going to be in the low

9
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position and you're going to walk along

10
00:00:33,000 --> 00:00:37,000
the

11
00:00:33,000 --> 00:00:39,000
rail like this

12
00:00:37,000 --> 00:00:44,000
so it's tough

13
00:00:40,000 --> 00:00:46,000
because you do have both feet on the bar

14
00:00:44,000 --> 00:00:48,000
most of the time and as I said in one of

15
00:00:46,000 --> 00:00:52,000
the original videos when balancing you

16
00:00:49,000 --> 00:00:55,000
kind of want three limbs so now it's

17
00:00:53,000 --> 00:01:01,000
only two Limbs and then turning

18
00:00:56,000 --> 00:01:02,000
around Crouch walking on the rail

19
00:00:61,000 --> 00:01:04,000
yeah requires a bit of Mobility you can

20
00:00:63,000 --> 00:01:07,000
see me raising up a little bit to get

21
00:00:65,000 --> 00:01:13,000
that back leg off of the bar and

22
00:00:68,000 --> 00:01:15,000
position forwards but yeah the um Crouch

23
00:00:73,000 --> 00:01:17,000
walk is a tough one it takes it out of

24
00:00:75,000 --> 00:01:21,000
you uh yeah it's a good good training

25
00:00:77,000 --> 00:01:23,000
technique try and go slow um and yeah

26
00:00:81,000 --> 00:01:26,000
work with just those arms it's going to

27
00:00:84,000 --> 00:01:27,000
be tricky