Lesson Level : 3
Leg Sweep
lesson
3m 36s
Video Details
The leg sweep technique, while not commonly practiced today, is a valuable movement for navigating under barriers such as rails or bars quickly and confidently. Mastering this skill involves executing a pivot turn while sweeping the back leg under, providing efficient movement under obstacles. Correct execution requires the practitioner to ensure they bend at their knees rather than their hips, enabling a low enough position to facilitate the movement without complications.
Critical to the leg sweep is the positioning of the front foot beneath the rail. This strategic placement allows for a more effective pivot and minimizes the need to adjust too much to transition to the other side of the barrier. Additionally, using one’s hands on the rail can assist in navigating the dip more effectively, ensuring a safer approach without the risk of collision with the obstacle. As one becomes proficient, the leg sweep can blend seamlessly into other movements, enhancing overall flow and fluidity in practice.
Practitioners are encouraged to develop their skills on both sides, ensuring they can execute the leg sweep effectively regardless of their foot orientation. This entails practicing the sweep with both the right and left foot to achieve balance in movement capabilities. Overall, the leg sweep is not only functional but also enhances a practitioner’s confidence and ability to transition smoothly between various movements in their routine.
Key Points:
- The leg sweep is an underutilized but important technique for quickly navigating obstacles by executing a pivot with the back leg.
- Proper knee bending is essential for effective execution, while the front foot’s positioning allows for smoother transitions during movement.
- Practicing the leg sweep on both sides is crucial to developing balance and confidence in engaging with various dynamic movements.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
The leg sweep is used to seamlessly transition under a hip-height (or lower) bar, fence,
obstacle or rail while still moving. and keeping your momentum.
Demonstrate three full sweeps in each direction going under a bar at hip-height or lower.
You need the mobility to sweep the leg under the bar and move your hips onto that foot in one move.
You must maintain speed and must keep your hips lower than your head.
Your hands can touch the ground in needed
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be less than x1 times the height of a Hip-Height
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rail must be hip-height 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).
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
You must maintain jogging pace speed consistently through the sweep.
orientation.
Your orientation must be Finish facing the opposite of takeoff.
Details
Finish facing the opposite direction as your starting direction.
Transcript
6.24so the leg sweep is not a movement we10.16see that often anymore uh but it's very12.96useful it's going under under a rail um17.76or a bar and it's that confidence to be21.32able to go under it quickly24.439so um there's sort of like a turning28.08movement and you want to Pivot and sweep33with the back leg34.92so effectively this is what it will look37.28like so the front legs plants down and39.399the back leg sweeps under so from here41.399sweep under and you can carry on and44.84keep going now there's a few things here47.68especially when it's a little bit lower49.64and you have to get deep um the thing53.239that kind of catches most people out55.879with this is that they Bend with their58.48hips and not their knees so they end up61.079kind of doing that where their knees are63.519not bent but their back is over and they65.439think that they're low but then it's67.479hard for them to get under the rail this70.64is all about the knees it's about72.28getting nice and low you can use your74.68hand on the rail to help you dip down77.119and get lower as well and also your hand79.72on the rail means you know where the81.68rail is so you know you're not going to83.119whack into it um so what I tend to do is86.96try to get the front leg as far under90.36the bar as I can so I'm going to really92.32try and push that forward because that's94.64the foot I'm pivoting on and it means97.04that I don't have to Pivot too much and99.52I'm going to get most of my body on the101.88other side of the rail whereas if I104.04pivot here where it's not under the bar106.439I have to keep going and I'm still on108.84this side of the rail and then I have to111.28transfer quite far before I'm on this114.28side so that first foot is key get it117.799right underneath the rail and120.799it means that you can turn and you can124.159pivot and bend that knee again that126.84actually I didn't bend my knee that much128.92and129.92really you should get nice and low and133.64you want to be able135.04to get that back leg nice and straight138.28so it's straight you're reaching as far141as you can and then pushing across and143.44getting as far away from the rail as you146.04can and it gives you confidence that148.239you're clearing the distance and you're150.68not going to whack into the bar this153.36comes in useful and it doesn't look that155.72impressive when you're just doing on its157.28own um it's just sort of going under and161.599turning but when you start combining it164.599with other movements it starts to really168.8come useful because it continues to flow171.72into the next movement so for instance174.76let's go on this one where I'll Vault177.04this one one to under and I can keep181.36going that's where it comes in useful um185.84sometimes yeah you're you're on the188.08downwards trajectory you want to scoop190.519under to get to the next Vault uh that193sweep is going to be very handy make195.04sure you practice both sides as well so197.44not just the right foot under it's this200.599time left foot Bend sweep204.64under both legs super important um yeah208.959it's a really good and
Subtitles (SRT)
1 00:00:06,000 --> 00:00:12,000 so the leg sweep is not a movement we 2 00:00:10,000 --> 00:00:17,000 see that often anymore uh but it's very 3 00:00:12,000 --> 00:00:20,000 useful it's going under under a rail um 4 00:00:17,000 --> 00:00:23,000 or a bar and it's that confidence to be 5 00:00:21,000 --> 00:00:27,000 able to go under it quickly 6 00:00:24,000 --> 00:00:32,000 so um there's sort of like a turning 7 00:00:28,000 --> 00:00:34,000 movement and you want to Pivot and sweep 8 00:00:33,000 --> 00:00:37,000 with the back leg 9 00:00:34,000 --> 00:00:38,000 so effectively this is what it will look 10 00:00:37,000 --> 00:00:41,000 like so the front legs plants down and 11 00:00:39,000 --> 00:00:44,000 the back leg sweeps under so from here 12 00:00:41,000 --> 00:00:47,000 sweep under and you can carry on and 13 00:00:44,000 --> 00:00:48,000 keep going now there's a few things here 14 00:00:47,000 --> 00:00:52,000 especially when it's a little bit lower 15 00:00:49,000 --> 00:00:55,000 and you have to get deep um the thing 16 00:00:53,000 --> 00:00:58,000 that kind of catches most people out 17 00:00:55,000 --> 00:01:00,000 with this is that they Bend with their 18 00:00:58,000 --> 00:01:03,000 hips and not their knees so they end up 19 00:00:61,000 --> 00:01:05,000 kind of doing that where their knees are 20 00:00:63,000 --> 00:01:06,000 not bent but their back is over and they 21 00:00:65,000 --> 00:01:10,000 think that they're low but then it's 22 00:00:67,000 --> 00:01:11,000 hard for them to get under the rail this 23 00:00:70,000 --> 00:01:14,000 is all about the knees it's about 24 00:00:72,000 --> 00:01:16,000 getting nice and low you can use your 25 00:00:74,000 --> 00:01:19,000 hand on the rail to help you dip down 26 00:00:77,000 --> 00:01:21,000 and get lower as well and also your hand 27 00:00:79,000 --> 00:01:22,000 on the rail means you know where the 28 00:00:81,000 --> 00:01:26,000 rail is so you know you're not going to 29 00:00:83,000 --> 00:01:30,000 whack into it um so what I tend to do is 30 00:00:86,000 --> 00:01:31,000 try to get the front leg as far under 31 00:00:90,000 --> 00:01:34,000 the bar as I can so I'm going to really 32 00:00:92,000 --> 00:01:36,000 try and push that forward because that's 33 00:00:94,000 --> 00:01:38,000 the foot I'm pivoting on and it means 34 00:00:97,000 --> 00:01:41,000 that I don't have to Pivot too much and 35 00:00:99,000 --> 00:01:43,000 I'm going to get most of my body on the 36 00:00:101,000 --> 00:01:45,000 other side of the rail whereas if I 37 00:00:104,000 --> 00:01:48,000 pivot here where it's not under the bar 38 00:00:106,000 --> 00:01:50,000 I have to keep going and I'm still on 39 00:00:108,000 --> 00:01:53,000 this side of the rail and then I have to 40 00:00:111,000 --> 00:01:57,000 transfer quite far before I'm on this 41 00:00:114,000 --> 00:01:60,000 side so that first foot is key get it 42 00:00:117,000 --> 00:01:63,000 right underneath the rail and 43 00:00:120,000 --> 00:01:66,000 it means that you can turn and you can 44 00:00:124,000 --> 00:01:68,000 pivot and bend that knee again that 45 00:00:126,000 --> 00:01:69,000 actually I didn't bend my knee that much 46 00:00:128,000 --> 00:01:72,000 and 47 00:00:129,000 --> 00:01:74,000 really you should get nice and low and 48 00:00:133,000 --> 00:01:77,000 you want to be able 49 00:00:135,000 --> 00:01:80,000 to get that back leg nice and straight 50 00:00:138,000 --> 00:01:83,000 so it's straight you're reaching as far 51 00:00:141,000 --> 00:01:86,000 as you can and then pushing across and 52 00:00:143,000 --> 00:01:87,000 getting as far away from the rail as you 53 00:00:146,000 --> 00:01:90,000 can and it gives you confidence that 54 00:00:148,000 --> 00:01:93,000 you're clearing the distance and you're 55 00:00:150,000 --> 00:01:95,000 not going to whack into the bar this 56 00:00:153,000 --> 00:01:96,000 comes in useful and it doesn't look that 57 00:00:155,000 --> 00:01:100,000 impressive when you're just doing on its 58 00:00:157,000 --> 00:01:104,000 own um it's just sort of going under and 59 00:00:161,000 --> 00:01:108,000 turning but when you start combining it 60 00:00:164,000 --> 00:01:111,000 with other movements it starts to really 61 00:00:168,000 --> 00:01:113,000 come useful because it continues to flow 62 00:00:171,000 --> 00:01:116,000 into the next movement so for instance 63 00:00:174,000 --> 00:01:120,000 let's go on this one where I'll Vault 64 00:00:177,000 --> 00:01:125,000 this one one to under and I can keep 65 00:00:181,000 --> 00:01:127,000 going that's where it comes in useful um 66 00:00:185,000 --> 00:01:129,000 sometimes yeah you're you're on the 67 00:00:188,000 --> 00:01:132,000 downwards trajectory you want to scoop 68 00:00:190,000 --> 00:01:134,000 under to get to the next Vault uh that 69 00:00:193,000 --> 00:01:137,000 sweep is going to be very handy make 70 00:00:195,000 --> 00:01:140,000 sure you practice both sides as well so 71 00:00:197,000 --> 00:01:144,000 not just the right foot under it's this 72 00:00:200,000 --> 00:01:148,000 time left foot Bend sweep 73 00:00:204,000 --> 00:01:152,000 under both legs super important um yeah 74 00:00:208,000 --> 00:01:151,000 it's a really good and
