The focus of the discussion is on achieving and maintaining balance in a specific posture. It emphasizes the importance of positioning oneself correctly on the balls of the feet to ensure good grip and support. Being too far forward or back can disrupt balance, which highlights the need to find the sweet spot where the toes can effectively engage to stabilize the body's position. The speaker encourages concentrating on this crucial aspect to aid in overall control and balance.
Once balanced, the body can adopt a comfortable position, where one can relax initially without exerting too much effort. However, once the position is slightly adjusted or elevated, the muscles become engaged, facilitating strength and control. This transition from relaxation to muscle engagement is critical for strength-building work and enhances the ability to perform maneuvers effectively. The overall concept encourages relaxing into the pose, monitoring slight movements, and adjusting as needed.
For those developing their balance, practicing in short intervals is crucial. Suggestions include using props like a friend's hand for additional support and practicing coordination. Gradually building up the duration spent in this balanced position can enhance stability and control over time. Engaging in this practice regularly can not only improve balance but also strengthen the connected muscles in the feet and calves.
Key points:
- Proper balance requires focusing on positioning the feet correctly, specifically on the balls of the feet to ensure grip.
- The body can initially relax once in position, but elevating slightly engages muscles for strength and control.
- Practicing balance in short intervals and using support can help improve stability and build strength over time.
Demonstrate a two foot crouched or standing position, facing 90degrees away (perpendicular) to the rail. You must hold the position for 30 seconds.
Use the ball of the foot to focus the downward pressure. Grip with the toes to contract the muscles harder and keep your balance.
Bar can be any height. You cannot use anything else to help balance you.
Repeat twice.
The rail must be straight, with no corners in it.
width.
repetitions.
duration.
orientation.
5.16let's have a look at a perpendicular7.48balance now so that's going yeah10.519perpendicular to the rail I'm going to13.24start by trying to focus again on the15.24balls of the feet of my toes um my I18.32want to think that if I wasn't wearing20.24shoes my toes would be able to grab the24.519bar if you are slightly too forward and27.359the toes wouldn't be able to grip then30too far forward if you're tooo much on31.92the toes and you're too far back then34.32again there's no gripping going to36.16happen that grip action is going to help39you control your41.2position and control your balance so you44.8really need to focus on getting that47.079exact position on the ball of the foot49.559where the toes can grip so let's Mount52.76the53.559rail and using one of the mount56.559techniques and from here yep this is60.32where I'm going to be now this is62.6actually a fairly comfortable position65.56once you get used to it you can kind of67.72just rest on your um on the hunches and71.84you're yeah you you you can just chill74out here for a little while it's not so76.6much of a taxing position it's only when79.56you raise up slightly here this is where83.32all the muscles are now engaged and85.92contracted and this is a good position88.36for strength and power work and also91.68working on that turning and control but95.36really just relaxing down here is not98.88too much of a problem you you start to100.92feel it in your calf muscles but and and104.159the toes and the feet cuz they're105.439working constantly you can see as my108.439feet are working I'm kind of moving110.159forwards and backwards slightly my arms112.399are out in front you can also have a115friend out in front of you and you can117.2if they put their fists up you can tap119.039their fists just to kind of rebalance121.719you uh but yeah this is a good balanced125.92position to be in so give that a try um129.16focus on short periods of time and build131.52up
1 00:00:05,000 --> 00:00:10,000 let's have a look at a perpendicular 2 00:00:07,000 --> 00:00:12,000 balance now so that's going yeah 3 00:00:10,000 --> 00:00:14,000 perpendicular to the rail I'm going to 4 00:00:13,000 --> 00:00:18,000 start by trying to focus again on the 5 00:00:15,000 --> 00:00:20,000 balls of the feet of my toes um my I 6 00:00:18,000 --> 00:00:24,000 want to think that if I wasn't wearing 7 00:00:20,000 --> 00:00:27,000 shoes my toes would be able to grab the 8 00:00:24,000 --> 00:00:29,000 bar if you are slightly too forward and 9 00:00:27,000 --> 00:00:31,000 the toes wouldn't be able to grip then 10 00:00:30,000 --> 00:00:34,000 too far forward if you're tooo much on 11 00:00:31,000 --> 00:00:35,000 the toes and you're too far back then 12 00:00:34,000 --> 00:00:38,000 again there's no gripping going to 13 00:00:36,000 --> 00:00:41,000 happen that grip action is going to help 14 00:00:39,000 --> 00:00:44,000 you control your 15 00:00:41,000 --> 00:00:46,000 position and control your balance so you 16 00:00:44,000 --> 00:00:48,000 really need to focus on getting that 17 00:00:47,000 --> 00:00:52,000 exact position on the ball of the foot 18 00:00:49,000 --> 00:00:53,000 where the toes can grip so let's Mount 19 00:00:52,000 --> 00:00:55,000 the 20 00:00:53,000 --> 00:00:59,000 rail and using one of the mount 21 00:00:56,000 --> 00:01:02,000 techniques and from here yep this is 22 00:00:60,000 --> 00:01:05,000 where I'm going to be now this is 23 00:00:62,000 --> 00:01:07,000 actually a fairly comfortable position 24 00:00:65,000 --> 00:01:11,000 once you get used to it you can kind of 25 00:00:67,000 --> 00:01:13,000 just rest on your um on the hunches and 26 00:00:71,000 --> 00:01:15,000 you're yeah you you you can just chill 27 00:00:74,000 --> 00:01:19,000 out here for a little while it's not so 28 00:00:76,000 --> 00:01:22,000 much of a taxing position it's only when 29 00:00:79,000 --> 00:01:25,000 you raise up slightly here this is where 30 00:00:83,000 --> 00:01:28,000 all the muscles are now engaged and 31 00:00:85,000 --> 00:01:30,000 contracted and this is a good position 32 00:00:88,000 --> 00:01:35,000 for strength and power work and also 33 00:00:91,000 --> 00:01:38,000 working on that turning and control but 34 00:00:95,000 --> 00:01:40,000 really just relaxing down here is not 35 00:00:98,000 --> 00:01:43,000 too much of a problem you you start to 36 00:00:100,000 --> 00:01:44,000 feel it in your calf muscles but and and 37 00:00:104,000 --> 00:01:48,000 the toes and the feet cuz they're 38 00:00:105,000 --> 00:01:49,000 working constantly you can see as my 39 00:00:108,000 --> 00:01:51,000 feet are working I'm kind of moving 40 00:00:110,000 --> 00:01:54,000 forwards and backwards slightly my arms 41 00:00:112,000 --> 00:01:56,000 are out in front you can also have a 42 00:00:115,000 --> 00:01:59,000 friend out in front of you and you can 43 00:00:117,000 --> 00:01:61,000 if they put their fists up you can tap 44 00:00:119,000 --> 00:01:65,000 their fists just to kind of rebalance 45 00:00:121,000 --> 00:01:68,000 you uh but yeah this is a good balanced 46 00:00:125,000 --> 00:01:70,000 position to be in so give that a try um 47 00:00:129,000 --> 00:01:74,000 focus on short periods of time and build 48 00:00:131,000 --> 00:01:74,000 up
