Tutorials
Balancing
Mounting
Lesson Level : 1
Step-Vault Reposition
lesson
2m 2s
Video Details

The discussion focuses on a mounting technique onto a rail or wall, emphasizing safety and proper technique. The initial step involves positioning both hands on the rail while preparing to execute a step vault mount. The goal is to elevate one foot onto the rail while managing body weight effectively, which requires a series of controlled movements and balance adjustments.

The process begins by placing one foot on the rail, pushing off from the ground, and transferring weight onto the elevated foot. As stability increases, the other foot is brought onto the rail, all while ensuring that the hands remain in place primarily for support rather than weight. This transitioning process involves shifting body weight smoothly and ensuring a proper grip and engagement of foot muscles for balance.

Finally, emphasis is placed on ensuring that the ball of the foot is correctly positioned on the rail to enhance control during the mount. Careful contraction and release of the toes provide stability, and having a firm grip is crucial. This technique fosters both safety and efficiency when mounting onto a rail or wall, encouraging a blend of strength and coordination.

Key points:

  1. Proper technique involves a step vault mount, starting with hands on the rail and transitioning weight effectively.
  2. Emphasis on balance and control, utilizing the feet for weight distribution rather than relying solely on the hands.
  3. Safety measures include maintaining a secure grip and activating the toes for stability while on the rail.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

The first mounting level requires you to perform a two-handed step-vault and then reposition into a mounted position on a wall. This requires mobility at the bottom position.

This can be performed on a wall no wider than a standard brick-length. Wall should be hip-height or greater.

The following steps should be performed.

  1. Face the wall, place both hands on top.
  2. Place the right-foot on the outside of your hands on the wall.
  3. Push your hips up high and remove the inside (right) hand.
  4. Bring your back (left) leg up and place it on the wall in between the left hand and right foot.
  5. Now push on your left hand to shift your weight over both feet.
  6. Remove your left hand, finishing in a crouched position.

Repeat on the other side using the other hand and foot to start.

Each side must be repeated three times.

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 wall 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).
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
Transcript
																									

														
5.359

														
hey everyone we're going to be working

													

																									

														
7.48

														
on a mounting onto a rail Um this can be

													

																									

														
10.92

														
on a wall as well but the idea is to

													

																									

														
13.92

														
mount onto it safely we're going to

													

																									

														
16.52

														
start with a step Vault Mount now to do

													

																									

														
20.88

														
this you're going to begin with both

													

																									

														
22.359

														
hands on the rail or the wall whatever

													

																									

														
25.24

														
you're using and we want to do a step

													

																									

														
27.56

														
Vault so the idea being that you're

													

																									

														
30.08

														
going to get one foot on here now first

													

																									

														
33.239

														
of all push up to get the other foot off

													

																									

														
35.76

														
of the rail um off of the floor so you

													

																									

														
38.879

														
are comfortable in this position so the

													

																									

														
42.28

														
idea now is we want to be able to get

													

																									

														
44.6

														
our weight over this foot the the one

													

																									

														
47.16

														
that's on uh on top of the rail so we're

													

																									

														
49.8

														
going to release this and put it onto

													

																									

														
52

														
the other side and we're going to

													

																									

														
53.96

														
shuffle our body weight over the top of

													

																									

														
56.719

														
our leg so now everything should be on

													

																									

														
59.48

														
here all weight should be on the foot um

													

																									

														
62.359

														
and not really on the hands the hands

													

																									

														
64.32

														
are there for control not for weight

													

																									

														
66.96

														
bearing once you're on this position the

													

																									

														
70.24

														
back leg should now be able to come up

													

																									

														
73.68

														
onto the rail here okay I'm on the ball

													

																									

														
76.24

														
of the foot and once I'm here there's no

													

																									

														
78.72

														
weight on it but now what I'm going to

													

																									

														
81.159

														
do is shuffle my weight in

													

																									

														
85.079

														
between both legs okay my hands are

													

																									

														
88.079

														
doing the work and now I've got weight

													

																									

														
90.04

														
on both legs and I can take my hands off

													

																									

														
92.72

														
and now I'm on the rail that is the

													

																									

														
95.759

														
first way to get onto a rail nice and

													

																									

														
98.88

														
safely there's a few things to to focus

													

																									

														
101.439

														
on you want to make sure that you have

													

																									

														
104.079

														
got the ball of the foot on the rail so

													

																									

														
107.2

														
control comes from Contracting and

													

																									

														
109.28

														
releasing of the the toe on that rail so

													

																									

														
112.2

														
make sure you've done that and make sure

													

																									

														
114.079

														
you've got a nice good grip
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
hey everyone we're going to be working

2
00:00:07,000 --> 00:00:13,000
on a mounting onto a rail Um this can be

3
00:00:10,000 --> 00:00:15,000
on a wall as well but the idea is to

4
00:00:13,000 --> 00:00:19,000
mount onto it safely we're going to

5
00:00:16,000 --> 00:00:21,000
start with a step Vault Mount now to do

6
00:00:20,000 --> 00:00:24,000
this you're going to begin with both

7
00:00:22,000 --> 00:00:27,000
hands on the rail or the wall whatever

8
00:00:25,000 --> 00:00:29,000
you're using and we want to do a step

9
00:00:27,000 --> 00:00:32,000
Vault so the idea being that you're

10
00:00:30,000 --> 00:00:35,000
going to get one foot on here now first

11
00:00:33,000 --> 00:00:38,000
of all push up to get the other foot off

12
00:00:35,000 --> 00:00:41,000
of the rail um off of the floor so you

13
00:00:38,000 --> 00:00:43,000
are comfortable in this position so the

14
00:00:42,000 --> 00:00:46,000
idea now is we want to be able to get

15
00:00:44,000 --> 00:00:49,000
our weight over this foot the the one

16
00:00:47,000 --> 00:00:51,000
that's on uh on top of the rail so we're

17
00:00:49,000 --> 00:00:53,000
going to release this and put it onto

18
00:00:52,000 --> 00:00:56,000
the other side and we're going to

19
00:00:53,000 --> 00:00:58,000
shuffle our body weight over the top of

20
00:00:56,000 --> 00:01:01,000
our leg so now everything should be on

21
00:00:59,000 --> 00:01:03,000
here all weight should be on the foot um

22
00:00:62,000 --> 00:01:06,000
and not really on the hands the hands

23
00:00:64,000 --> 00:01:09,000
are there for control not for weight

24
00:00:66,000 --> 00:01:12,000
bearing once you're on this position the

25
00:00:70,000 --> 00:01:16,000
back leg should now be able to come up

26
00:00:73,000 --> 00:01:18,000
onto the rail here okay I'm on the ball

27
00:00:76,000 --> 00:01:20,000
of the foot and once I'm here there's no

28
00:00:78,000 --> 00:01:24,000
weight on it but now what I'm going to

29
00:00:81,000 --> 00:01:27,000
do is shuffle my weight in

30
00:00:85,000 --> 00:01:29,000
between both legs okay my hands are

31
00:00:88,000 --> 00:01:32,000
doing the work and now I've got weight

32
00:00:90,000 --> 00:01:35,000
on both legs and I can take my hands off

33
00:00:92,000 --> 00:01:38,000
and now I'm on the rail that is the

34
00:00:95,000 --> 00:01:40,000
first way to get onto a rail nice and

35
00:00:98,000 --> 00:01:43,000
safely there's a few things to to focus

36
00:00:101,000 --> 00:01:46,000
on you want to make sure that you have

37
00:00:104,000 --> 00:01:49,000
got the ball of the foot on the rail so

38
00:00:107,000 --> 00:01:52,000
control comes from Contracting and

39
00:00:109,000 --> 00:01:53,000
releasing of the the toe on that rail so

40
00:00:112,000 --> 00:01:57,000
make sure you've done that and make sure

41
00:00:114,000 --> 00:01:57,000
you've got a nice good grip