Lesson Level : 4
Gate Vault
lesson
2m 5s
Video Details
The gate vault is a gymnastic move that can be executed on a wall or rail, with the latter being the more traditional option. The vault is visually impressive and relatively easy to perform. The process begins with approaching the rail and grabbing it upside down with your left hand, which sets the stage for the maneuver.
Once you have a secure grip, the next steps involve positioning your waist on the rail and leaning forward while extending your right hand toward the ground. As your hand reaches the ground, your legs will maneuver around the rail rather than going straight over the top. It's a common misconception that the legs must clear the bar like in a front flip; instead, they smoothly transition around it in a circular motion.
Key elements of the gate vault include the use of hip control and maintaining a strong core, particularly using the lower abdominals. To successfully complete the vault, you will need to practice the hand placements and the motion of your legs, as both sides can be executed. As you progress, you should feel more comfortable and confident in stepping over the rail while holding the position.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a gate-vault on a hip-height or higher railing.
Example:
- Start facing the hip-height railing.
- Lean hips (just under the hip bone - on the hip-flexor) onto the front of the railing.
- Lean over the railing grabbing the top with the left hand.
- Keeping the right arm straight, lean all the way over and place the right hand on the ground.
- Now cartwheel your legs over the railing landing one foot and then the other.
- You should finish standing.
Repeat three times on each side.
You can perform on a wall as well, but will be harder to grip the top of the wall instead of a rail.
You can finish facing any direction as long as your are standing.
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 rail must be hip-height or greater.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Land on one leg only.
Transcript
6.04the gate Vault can be performed on a8.599wall or a rail um but more traditionally12.799on a rail because it allows you to14.679actually grab the top so the gate vault18.56is it looks really fun it's really cool21.92and actually it's it's fairly easy to24.599perform as as well so the way this works27.679is you're going to go up to the30.759railing and you're going to grab it33.44upside down so your left hand uh on this36.76side I'm going to grab with my left38.52upside down now the next step is I'm42.32going to put my waist on the rail and44.32I'm going to lean forwards and I'm going46.039to put my right hand straight to the48.96ground as my hand touches the ground my53.039legs are going to go around the bar so56.92they're not going over the top so59.399sometimes you know when people see it60.84first they think oh the legs are going62.68straight over it's not like a front flip65.159it's just going around the bar so I'll68.08show you in slow motion from here I go71.28down and I go around so they're73.56literally just coming up and76.36over um and that's the gate Vault it's79.08yeah from here over kick and down you're83.4using your hips a lot the hips are the86.439key and again you're sort of like the88.759lower abs it's between between your90.24groin and the hip bone it's just in92.72between and yeah you should be able to96sort of hold the position on the bar put99.28your hand down and then just spin those102.52legs over you can do this both sides so105.759make sure that you can so this this side108.2would be the right hand underneath thumb110.439on top here left hand and then over114.719notice how I can step over as I feel117.479comfortable
Subtitles (SRT)
1 00:00:06,000 --> 00:00:12,000 the gate Vault can be performed on a 2 00:00:08,000 --> 00:00:14,000 wall or a rail um but more traditionally 3 00:00:12,000 --> 00:00:17,000 on a rail because it allows you to 4 00:00:14,000 --> 00:00:21,000 actually grab the top so the gate vault 5 00:00:18,000 --> 00:00:24,000 is it looks really fun it's really cool 6 00:00:21,000 --> 00:00:26,000 and actually it's it's fairly easy to 7 00:00:24,000 --> 00:00:30,000 perform as as well so the way this works 8 00:00:27,000 --> 00:00:32,000 is you're going to go up to the 9 00:00:30,000 --> 00:00:36,000 railing and you're going to grab it 10 00:00:33,000 --> 00:00:38,000 upside down so your left hand uh on this 11 00:00:36,000 --> 00:00:41,000 side I'm going to grab with my left 12 00:00:38,000 --> 00:00:43,000 upside down now the next step is I'm 13 00:00:42,000 --> 00:00:45,000 going to put my waist on the rail and 14 00:00:44,000 --> 00:00:48,000 I'm going to lean forwards and I'm going 15 00:00:46,000 --> 00:00:53,000 to put my right hand straight to the 16 00:00:48,000 --> 00:00:55,000 ground as my hand touches the ground my 17 00:00:53,000 --> 00:00:59,000 legs are going to go around the bar so 18 00:00:56,000 --> 00:00:59,000 they're not going over the top so 19 00:00:59,000 --> 00:01:02,000 sometimes you know when people see it 20 00:00:60,000 --> 00:01:04,000 first they think oh the legs are going 21 00:00:62,000 --> 00:01:07,000 straight over it's not like a front flip 22 00:00:65,000 --> 00:01:11,000 it's just going around the bar so I'll 23 00:00:68,000 --> 00:01:13,000 show you in slow motion from here I go 24 00:00:71,000 --> 00:01:16,000 down and I go around so they're 25 00:00:73,000 --> 00:01:18,000 literally just coming up and 26 00:00:76,000 --> 00:01:23,000 over um and that's the gate Vault it's 27 00:00:79,000 --> 00:01:26,000 yeah from here over kick and down you're 28 00:00:83,000 --> 00:01:28,000 using your hips a lot the hips are the 29 00:00:86,000 --> 00:01:29,000 key and again you're sort of like the 30 00:00:88,000 --> 00:01:31,000 lower abs it's between between your 31 00:00:90,000 --> 00:01:35,000 groin and the hip bone it's just in 32 00:00:92,000 --> 00:01:38,000 between and yeah you should be able to 33 00:00:96,000 --> 00:01:42,000 sort of hold the position on the bar put 34 00:00:99,000 --> 00:01:45,000 your hand down and then just spin those 35 00:00:102,000 --> 00:01:47,000 legs over you can do this both sides so 36 00:00:105,000 --> 00:01:49,000 make sure that you can so this this side 37 00:00:108,000 --> 00:01:54,000 would be the right hand underneath thumb 38 00:00:110,000 --> 00:01:57,000 on top here left hand and then over 39 00:00:114,000 --> 00:01:59,000 notice how I can step over as I feel 40 00:00:117,000 --> 00:01:60,000 comfortable
