Tutorials
Balancing
Rail Balance
Lesson Level : 1
One Foot Standing
Balancing 1
lesson
2m 17s
Video Details

The discussion highlights a methodical approach to balancing on a rail, starting with proper foot alignment. The emphasis is placed on ensuring the foot is in line with the rail while the weight is predominantly settled on the heel. The technique also includes positioning the bar near the toes for better stability. As one progresses in balancing, it is essential to shift the focus onto one foot while utilizing the remaining three limbs to aid in maintaining equilibrium.

Another crucial aspect of the balancing exercise is to avoid the common pitfall of using both feet on the rail, which can lead to an over-reliance on the upper body for balance. Instead, lifting one foot off allows for the engagement of a larger muscle group, particularly the leg, which provides a counterbalance against any shifts in weight. Keeping the arms straight and extending them to shoulder height also contributes to maintaining stability during the exercise.

Finally, the importance of core engagement is highlighted, which helps in reducing unnecessary movement and maintaining control. By contracting the abdominals and glutes, the body can achieve a steadier state, minimizing large muscle fluctuations. It is recommended to practice balancing on both feet and switching positions to develop overall stability on the rail.

Key points:

  1. Proper foot alignment and weight distribution are crucial for effective balancing on a rail.
  2. Using one foot while engaging the remaining limbs helps create better balance and stability.
  3. Engaging the core muscles is essential to reduce movement and improve control during balancing exercises.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a one-foot standing position on a circular railing that is no wider than a standard scaffolding pipe.

Stay on the bar for 30seconds and switch to the other leg without falling off.

You must be facing along the bar with your entire foot inline with it.

Use your arms and opposite leg to counter-balance you.

Bar can be any height.

Repeat Twice.

You must not use anything to help balance you. The rail must be straight, with no corners in it.

Tips:

  1. Keep all muscles contracted & bend your knee.
  2. Keep arms straight and at shoulder-height.
  3. Keep foot in line with the bar.
  4. Use opposite leg next to (not infront or behind) the balanced leg.
Challenge Details
Guidelines to successfully accomplish the challenge.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Rail must be scaffolding width or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed without falling off rail.
repetitions.
You must complete 2 repetitions
+ / -
You can repeat more than specified.
Details
Two repetitions in total.
duration.
The duration must be 00:00:30
+ / -
The duration can be more than specified.
Details
30 seconds on each leg.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.64

														
let's have a look at some balancing so

													

																									

														
9.2

														
we're going to balance on the rail here

													

																									

														
11.719

														
the first thing I'm going to do is get

													

																									

														
13.96

														
my foot completely in line with the rail

													

																									

														
17.8

														
I've got all my weight on my heel at the

													

																									

														
19.48

														
moment and the bar is kind of resting

													

																									

														
22.119

														
between my big toe and the next toe

													

																									

														
24.599

														
along and I'm trying to focus on getting

													

																									

														
27.56

														
that foot as in line as possible so from

													

																									

														
32.16

														
here I'm then going to try to focus on

													

																									

														
36.16

														
being on one

													

																									

														
37.76

														
foot and use all three other limbs to

													

																									

														
42

														
help me

													

																									

														
43.12

														
balance the issue with putting two feet

													

																									

														
45.96

														
on the rail is a lot of people feel

													

																									

														
49

														
comfortable with this however you've

													

																									

														
52.12

														
only got the upper body to help you kind

													

																									

														
54.92

														
of focus on balancing so bringing that

													

																									

														
58

														
other foot off using three limbs is

													

																									

														
61.44

														
going to be much easier you've got this

													

																									

														
64.04

														
big leg to use as a counteraction

													

																									

														
68.52

														
against whichever way you're going the

													

																									

														
71.479

														
other thing you want to think about is

													

																									

														
73.08

														
keeping your arms as straight as

													

																									

														
75.32

														
possible I try to um stretch my fingers

													

																									

														
78.08

														
out as well at shoulder height and try

													

																									

														
81.799

														
to contract at the ABS so my butt and my

													

																									

														
85.439

														
abs are Contracting and they're keeping

													

																									

														
88.6

														
my core from from shifting too much so

													

																									

														
93.36

														
to begin with what tends to happen is

													

																									

														
95.6

														
large movements happen and it's really

													

																									

														
97.92

														
hard to control and it's because those

													

																									

														
101.32

														
big muscle groups especially from the

													

																									

														
103.6

														
core are not uh tight enough so give it

													

																									

														
107.799

														
a contraction like just tighten your ab

													

																									

														
110.32

														
up to tighten your bum up and you'll

													

																									

														
112.479

														
find you won't shift around as much

													

																									

														
116.759

														
focus on just maybe a little bit of a

													

																									

														
119.039

														
lower bar spend time on it and switch

													

																									

														
122.759

														
feet make sure that you work on both

													

																									

														
125.68

														
feet and there is your balancing on a

													

																									

														
129.44

														
rail
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:11,000
let's have a look at some balancing so

2
00:00:09,000 --> 00:00:13,000
we're going to balance on the rail here

3
00:00:11,000 --> 00:00:17,000
the first thing I'm going to do is get

4
00:00:13,000 --> 00:00:18,000
my foot completely in line with the rail

5
00:00:17,000 --> 00:00:21,000
I've got all my weight on my heel at the

6
00:00:19,000 --> 00:00:24,000
moment and the bar is kind of resting

7
00:00:22,000 --> 00:00:27,000
between my big toe and the next toe

8
00:00:24,000 --> 00:00:31,000
along and I'm trying to focus on getting

9
00:00:27,000 --> 00:00:35,000
that foot as in line as possible so from

10
00:00:32,000 --> 00:00:37,000
here I'm then going to try to focus on

11
00:00:36,000 --> 00:00:41,000
being on one

12
00:00:37,000 --> 00:00:42,000
foot and use all three other limbs to

13
00:00:42,000 --> 00:00:45,000
help me

14
00:00:43,000 --> 00:00:48,000
balance the issue with putting two feet

15
00:00:45,000 --> 00:00:51,000
on the rail is a lot of people feel

16
00:00:49,000 --> 00:00:54,000
comfortable with this however you've

17
00:00:52,000 --> 00:00:57,000
only got the upper body to help you kind

18
00:00:54,000 --> 00:01:00,000
of focus on balancing so bringing that

19
00:00:58,000 --> 00:01:04,000
other foot off using three limbs is

20
00:00:61,000 --> 00:01:08,000
going to be much easier you've got this

21
00:00:64,000 --> 00:01:11,000
big leg to use as a counteraction

22
00:00:68,000 --> 00:01:12,000
against whichever way you're going the

23
00:00:71,000 --> 00:01:14,000
other thing you want to think about is

24
00:00:73,000 --> 00:01:18,000
keeping your arms as straight as

25
00:00:75,000 --> 00:01:21,000
possible I try to um stretch my fingers

26
00:00:78,000 --> 00:01:25,000
out as well at shoulder height and try

27
00:00:81,000 --> 00:01:27,000
to contract at the ABS so my butt and my

28
00:00:85,000 --> 00:01:32,000
abs are Contracting and they're keeping

29
00:00:88,000 --> 00:01:35,000
my core from from shifting too much so

30
00:00:93,000 --> 00:01:37,000
to begin with what tends to happen is

31
00:00:95,000 --> 00:01:40,000
large movements happen and it's really

32
00:00:97,000 --> 00:01:42,000
hard to control and it's because those

33
00:00:101,000 --> 00:01:47,000
big muscle groups especially from the

34
00:00:103,000 --> 00:01:49,000
core are not uh tight enough so give it

35
00:00:107,000 --> 00:01:51,000
a contraction like just tighten your ab

36
00:00:110,000 --> 00:01:56,000
up to tighten your bum up and you'll

37
00:00:112,000 --> 00:01:58,000
find you won't shift around as much

38
00:00:116,000 --> 00:01:62,000
focus on just maybe a little bit of a

39
00:00:119,000 --> 00:01:65,000
lower bar spend time on it and switch

40
00:00:122,000 --> 00:01:68,000
feet make sure that you work on both

41
00:00:125,000 --> 00:01:71,000
feet and there is your balancing on a

42
00:00:129,000 --> 00:01:72,000
rail