Lesson Level : 10
Walk Over
lesson
2m 59s
Video Details
The walkover is a movement that involves transitioning downward into a handstand and then kicking over to land onto a rail or a wall. This technique is typically used in more fluid and dynamic sequences rather than in more static or large movements. It is important for practitioners to begin with the rail, as its thin profile allows for a focused landing, providing a safer and easier way to develop the necessary skills for the exercise.
To successfully execute a walkover, one must ensure that their hands are placed at the right distance from the rail—about 20 to 30 cm away is ideal. This position allows enough momentum to carry over while avoiding awkward landings that may occur if the hands are too close or too far. During the movement, the legs should follow a coordinated kick over, ensuring one foot lands first, followed by the other. The landing should be gentle and on the side of the hips, rather than directly on the spine, to minimize impact.
Ultimately, practicing the walkover should be approached with caution and patience. Starting off slowly is advised, possibly with the help of a partner who can assist during the initial phases of the movement. As confidence and skill develop, the speed and complexity of the transfers can be increased. This skill, while challenging, adds an impressive visual element when incorporated into a flowy routine.
Key Points:
- The walkover involves transitioning from a handstand to landing on a rail or wall and is best practiced on a rail for safety and skill development.
- Correct hand placement and body positioning are crucial for effective execution, allowing for controlled momentum and safe landings.
- Practicing slowly with assistance is recommended before progressing to faster movements, improving skill and confidence in the technique.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a walk-over vault on a hip-height or higher wall, railing, bench or block. Repeat three times leading with opposite legs.
The walk-over is performed by going from a handstand position and leaning onto the obstacle, tipping your weight so that your legs pull you over the wall.
Example.
- Start facing the wall about a pace away.
- Lean down and place both hands on the ground in-front of the wall.
- Kick up into a handstand and lean lower back (lumbar) onto the top of the wall.
- Slowly drop your legs past the wall, shifting your weight with momentum.
- Roll over into a sitting position or past the wall.
- Land your feet on the ground the other side.
Your hands can transition from the floor to the wall for stability.
You must have continue momentum and consistent speed the whole time.
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.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Must demo both legs leading the walk-over.
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 Still moving once you have landed.
Details
Any landing single leg landing.
takeoff.
Your takeoff must be On your hands
Momentum
Your momentum should be Still moving once you have taken off.
Details
You must takeoff your hands, flat on the ground.
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.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
5.319the walkover the walkover is uh a9.679movement that again is not used very12.2often more in sort of flowy Roots rather15.559than sort of big movements um the idea20.039of the walkover is you are going23.48downwards into a handstand and then27.32kicking over upside down on the rail so31.4you can carry on this can be on a wall33.96as well but it's good to start with the36.28rail because it's a thin distance to get39.039past when you land on the rail you want42.52to be hitting the sort of side slightly46.68you don't want to land on the spine um49.76and you gently want to touch it so you52.44can get used to just kicking up and then56.079touching the rail But ultimately there58.519should be a little bit of momentum to60.76help flip you over um the the legs are64.68going to kick over you're going to land66.439one foot and then the other so let's69.439give this a go so I'm going to do a71.24handstand I'm going to try and place my72.84hands roughly about 20 30 cm away you75.96want to be fairly close because then um79.88I if if you're too far away you're going81.799to drop onto the bar if you're too close85.439you're not going to get enough uh87.6momentum to get over or if you do it'll90.24be a very fast momentum so sort of93.52slightly away you know not too far away95.92maybe a hand or two away from the bar so99.92from here we're going to go102up and over like that so notice that I'm105.719landing on one foot and then standing108.079stepping with the other um I'm landing111.84on the side of my hip here rather than114.92right in the middle so it's sort of116.6think your love handles rather than your119.24your spine um again it's not a big123.439impact I'm not dropping hard onto the126.84bar I'm sort of going upwards and129.239touching it and then letting my hands131.72release and spinning over let's give it135.08one more go so from here hands138.12down and step up so my hands were a141.08little bit closer that time but when you143.4feel comfortable you can increase the145.599speed by doing that um so yeah that's148.76the walkover150.36uh start off nice and slow maybe have a153.04partner to um hold you if you know you157.2you're coming down um so you can159.319practice the handstand they can help161.36place you onto the rail and then help163.68bring your arms up uh it's a fun one to166.68do and it it looks great when you're168.36doing like a nice flowy route uh with171.2the rail
Subtitles (SRT)
1 00:00:05,000 --> 00:00:11,000 the walkover the walkover is uh a 2 00:00:09,000 --> 00:00:14,000 movement that again is not used very 3 00:00:12,000 --> 00:00:19,000 often more in sort of flowy Roots rather 4 00:00:15,000 --> 00:00:22,000 than sort of big movements um the idea 5 00:00:20,000 --> 00:00:27,000 of the walkover is you are going 6 00:00:23,000 --> 00:00:30,000 downwards into a handstand and then 7 00:00:27,000 --> 00:00:33,000 kicking over upside down on the rail so 8 00:00:31,000 --> 00:00:35,000 you can carry on this can be on a wall 9 00:00:33,000 --> 00:00:38,000 as well but it's good to start with the 10 00:00:36,000 --> 00:00:42,000 rail because it's a thin distance to get 11 00:00:39,000 --> 00:00:46,000 past when you land on the rail you want 12 00:00:42,000 --> 00:00:49,000 to be hitting the sort of side slightly 13 00:00:46,000 --> 00:00:51,000 you don't want to land on the spine um 14 00:00:49,000 --> 00:00:55,000 and you gently want to touch it so you 15 00:00:52,000 --> 00:00:58,000 can get used to just kicking up and then 16 00:00:56,000 --> 00:01:00,000 touching the rail But ultimately there 17 00:00:58,000 --> 00:01:04,000 should be a little bit of momentum to 18 00:00:60,000 --> 00:01:05,000 help flip you over um the the legs are 19 00:00:64,000 --> 00:01:08,000 going to kick over you're going to land 20 00:00:66,000 --> 00:01:10,000 one foot and then the other so let's 21 00:00:69,000 --> 00:01:12,000 give this a go so I'm going to do a 22 00:00:71,000 --> 00:01:15,000 handstand I'm going to try and place my 23 00:00:72,000 --> 00:01:19,000 hands roughly about 20 30 cm away you 24 00:00:75,000 --> 00:01:20,000 want to be fairly close because then um 25 00:00:79,000 --> 00:01:24,000 I if if you're too far away you're going 26 00:00:81,000 --> 00:01:26,000 to drop onto the bar if you're too close 27 00:00:85,000 --> 00:01:29,000 you're not going to get enough uh 28 00:00:87,000 --> 00:01:32,000 momentum to get over or if you do it'll 29 00:00:90,000 --> 00:01:35,000 be a very fast momentum so sort of 30 00:00:93,000 --> 00:01:39,000 slightly away you know not too far away 31 00:00:95,000 --> 00:01:41,000 maybe a hand or two away from the bar so 32 00:00:99,000 --> 00:01:44,000 from here we're going to go 33 00:00:102,000 --> 00:01:48,000 up and over like that so notice that I'm 34 00:00:105,000 --> 00:01:51,000 landing on one foot and then standing 35 00:00:108,000 --> 00:01:54,000 stepping with the other um I'm landing 36 00:00:111,000 --> 00:01:55,000 on the side of my hip here rather than 37 00:00:114,000 --> 00:01:58,000 right in the middle so it's sort of 38 00:00:116,000 --> 00:01:62,000 think your love handles rather than your 39 00:00:119,000 --> 00:01:66,000 your spine um again it's not a big 40 00:00:123,000 --> 00:01:68,000 impact I'm not dropping hard onto the 41 00:00:126,000 --> 00:01:70,000 bar I'm sort of going upwards and 42 00:00:129,000 --> 00:01:74,000 touching it and then letting my hands 43 00:00:131,000 --> 00:01:77,000 release and spinning over let's give it 44 00:00:135,000 --> 00:01:81,000 one more go so from here hands 45 00:00:138,000 --> 00:01:83,000 down and step up so my hands were a 46 00:00:141,000 --> 00:01:85,000 little bit closer that time but when you 47 00:00:143,000 --> 00:01:88,000 feel comfortable you can increase the 48 00:00:145,000 --> 00:01:89,000 speed by doing that um so yeah that's 49 00:00:148,000 --> 00:01:92,000 the walkover 50 00:00:150,000 --> 00:01:96,000 uh start off nice and slow maybe have a 51 00:00:153,000 --> 00:01:99,000 partner to um hold you if you know you 52 00:00:157,000 --> 00:01:101,000 you're coming down um so you can 53 00:00:159,000 --> 00:01:103,000 practice the handstand they can help 54 00:00:161,000 --> 00:01:106,000 place you onto the rail and then help 55 00:00:163,000 --> 00:01:107,000 bring your arms up uh it's a fun one to 56 00:00:166,000 --> 00:01:110,000 do and it it looks great when you're 57 00:00:168,000 --> 00:01:113,000 doing like a nice flowy route uh with 58 00:00:171,000 --> 00:01:114,000 the rail
