Urban exercise equipment, rails | parkour training & conditioning
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- เผยแพร่เมื่อ 15 ต.ค. 2024
- Exercise equipment is not limited to your local gym or recreation center. It can be found anywhere and at any time. However, to see the equipment that is all around you, you must change the way you view your environment. As a traceur, you already have a head start on gaining this perspective; you see obstacles as opportunities for movement. A natural variation of this perspective is to also see obstacles as exercise equipment. An every day, common rail, bench, tree, or wall can all be turned into an incredibly versatile piece of exercise equipment. In this edition of Urban Exercise Equipment, we will explore the exercise possibilities of a basic rail.
The number of different exercises you can do with a basic rail is huge. Imagine you are standing in front of a basic rail with one horizontal bar on top and the occasional vertical bar securing it to the ground. Let me take you through my thought process when I am thinking about the exercise potential of this piece of equipment.
This rail is about three feet tall. I can train my legs by jumping onto it or over it. I can train my upper body with the rail through many different pulling and pushing movements. I can develop basic flexibility and coordination by crawling or ducking underneath the rail. I could even do all sorts of quadrupedal movement variations weaving under and through the rails. What about contacting the rail? I could hang underneath and pull myself along. Or I could get on top the rail and do the same thing. Or I could balance in various ways along the rail. Balance. One of the unique attributes of the rail as an exercise apparatus is that it can be very difficult to keep balance on top of it. Many basic exercises can be made more difficult with a rail. Squats, push-ups, plant plyos, handstands, static holds, all on a rail. Every one of these exercises will be significantly harder on a rail because of the balance and proprioception skills required. Since the rail requires so much balance, I will be forced to use my stabilizer muscles and core muscles more than usual. Last of all, if the rail is long enough, I can combine different exercises for continuous movement along the rail; providing great conditioning and cardio opportunities.
In this video, you will find a sample of exercises you can do with a simple rail. In order of appearance, they are:
Beginner
- Dips
- Incline push-ups
- Sloth rows
- Sloth shimmy
- Quadrupedal movement (basic)
- Crab walk
- Scales
- Crescent kicks
- Duck unders
Intermediate
- Skull crushers
- Block ups
- Decline push-ups
- Decline push up traverse
- Rows
- Rail pull
- L-sit
- Hip balance plank
- Duck walk
- Tuck hurdles
- Rail squats
- Rail precisions
- Plant plyo
- Cat balance
- Plyo vaults
Advanced
- Plyo push-ups
- Cat balance push-ups
- Handstand
- Muscle-up
- Cat balance plank
- Back lever
- Pistol squat
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Awesome stuff man! Love the idea of conditioning with urban objects and the kind of strength you develop with these exercises.
Inspiration to my movement practice!
right on. i love this. this is what parkour is all about. sharing, learning, moving, improvement, strength :)
A very clever use of what you have at your disposal. Great job guys
fantastic video, as im advancing in parkour it is really refreshing seeing videos like this, you have given me some new exercises to work up to. Keep up the great work.
may i just say thank you Ryan Ford not only for your fantastic training vids but more importantly for introducing me to PRETTY LIGHTS for this im am forever in your debt !
P.S dont be shy to come to New Zealand and jump around abit !!
Incredible!!!!
Muy bueno! Rails are my favorite and I already do lots of the exercises shown here. But I also learned a few new ones that I will incorporate into my training. Well done vid!
I have to say this is probably your best video, at least the most beneficial for me. Inspires creativity to use your surroundings...
I like the drill at 2:00. Develops good active flexibility when done correctly. Good work.
those pistols looked fantastic. and great back wedge! i have to go into it from a hang and go up. it takes so much more power to lower into it like you did
Fantastic video. Thank you so much. I plan on using these when the weather is nice (here in Canada).
Love this vid and song. I must have seen it a hundred times by now. ;)
Oh ok and thanks for the help, I really helped, I hope this helps me throughout my parkour training :) I've looked at several videos and they seem to not be at my level at some point, like now I just want to take it slow and easy but this video seems to be a good way to start, I really like it, thanks again :)
I've recently became extremely interested in parkour and this video his awesome! I live in the woods so believe it or not there aren't any railings in my area. But i'll start looking now. Who needs a gym anyway.
u guys are amazing i like parkour and yall inspired me to get out their and give it a try i wasnt as bad as i thought i was gonna be!!! thnx
AMAZING and inspiring! Thanks!!
I wish I'd known about parkour when I was younger. I used to do stuff like this all the time
I get a Good Feeling 🔥
Thanks you , I appreciate so much this kind of stuff!
Great video guys (and good tunes). Your exercises are very creative and I've incorporated some of them into my routine. I've got limited time (04:30-06:00) and space so I use the school playground for most of my workouts. A lot of bodyweight exercises.
one legged squats balancing on a rail, ok that one really impressed me
Nice, nice video-love the creativity here. I see now htat my balcony rails are a gym waiting to be used! Thanks-now I can get more for the monthly rent I pay.
great ideas, im off to go do some now! thanks ryan
Great vids mate. And, dang, your music-selection is hella cool :-)
i liked the advanced jobs i do some of them but ive never seen the rail push ups ill try them thanks guys
Thank you guys, Great Video!
great video guys, thanks for sharing. can you tell me what 4:57 is trainig besides triceps? seems to me this exercise can hurt the ratators really easily.
i love how you made a simple everyday-ignored item into a strength and agility trainer!
you guys are beasts!
cool some inventive conditioning
might try some of those
u guys r skilllled
Dope vid. Keep up the good work.
Yeah man I was trying these workouts today in Waterloo Road on the rails and off of some steps and it was amazing! loads of people were like wtf when they saw me though but still haha I'm on my way to being a Parkour apprentice :D
Everything seems good, although the pistol squat on the rail.. I can't even do that on the ground. Well, GREAT video. Alot of this I already do, but a lot I don't, I'll be sure to share this with my pals.
AWESOME!
And I love the song too. :D
very impressive. :) and 3:20 looks like youre floating.. messed with my mind
Very nice!
awesome...im tryin those today lol
wow great video
Nice!!!
@Primape92 Both are variations of quadrupedal movement which is a great full body exercise for strength, endurance, and coordination.
I personally find some of the Intermediate exercises harder than the Advanced ones. Thanks for the video
going past 90 does not always screw up your knees. it did for me for a while cuz i didnt have enough muscle so i ended up getting RSI around my knees i had to build up my thigh muscles before i could go down past 90 for the extra exercise its a gradual thing and only going 90 and holding it builds more muscle because its less pressure on the legs wen u go past 90 degrees and come straight back up if u stay at 90 and hold it its more of a work out.
this is actually good cuz without physical fitness parkour would be impossible for most.must work on arms more than anything else.nice vid
im 14 and i do parkour alot, i agree with you, i workout my whole body
oh yea i know i ask a hell of alot of questions and first off thank you for ur patience and answers. ive heard it alot but never really known.. what is a "traceur"
they r the shit.. I give them much respect. That is not easy...
nice muscle ups :DD
now that's what I call a no bullshit drill!!
love it
It's not about "building muscle" it is about being better at performance.
Pistols past 90 are done in many sports without negative repercussions. Look at swing dancing, for example, where dancers will dip down low with a pistol frequently.
You will not end up destroying your knees. By not going past 90 you will not stress the hamstrings which means you will become quad dominant and create overuse and muscle balance injuries.
Only follow Betty's advice if you want to destroy your knees.
amazing , how long does it take you to reach advance ?without gym
those beginner excersises were intense lol
@TraceurFroggy true and flips are just for the style not really neccesary but its still good to know it just to become well rounded
Beast.
Golden relic
Body control at its best
Dude, this is CU Boulder isn't it!? Used to go to school there, The best Parkour campus around!!! I miss my buffs!!!
If I do Curls, along with 4 Beginner and Advanced Workouts, how long do you think I can start doing Advanced Parkour? Also, how much upper body strength is required for Parkour?
Tried the cat balance at 5:44. No go. Screwed up my wrists for a few days. I can do it okay when I'm in a more upright (plank) postion and don't slide/stretch. I can stretch it out when not on a rail though. Must be wrist positioning
Parkour is the most efficient way of movement (flips or not). Freerunning is just extra fancy stuff thrown in between.
niiiiiiiiiiiice video!!!
wow, rails are a lot more versatile than i thought...
Hey, wats the name of the song?
r these good for someone who is a little overweight, and wants to lose weight through parkour.
DUDE thanks a lot i have improve a lot now i shuold climb houses XD
nice.
3:05 looks like a horizontal rope climb :O
does it work the same muscles?
Its true legs are the most important.Since Ive been practicing parkour without exercising I got my legs the strongest and my arms are actually still almost the same.. xD
muito legal..
Dang these guys look strong
Wow, where do I get one of these? ;P
@superoak100 good question! Any shoe recomendations around here?
ALso, Someone PLEASE tell me what this song is? Addicted!!
@exXxTremOh there isn't one, it's just an argument people want to use. Look at the different parts of the word, free, meaning open, without restricition, and running, which is the movement of, you know, running. Combined you are running freely. Which, I believe doing parkour, moving with letting know obstacle slow you down, can be considered running freely.
I don't know what that means. CAn you guide me in the right direction please?
cool! whats the BG music BTW?
i see this video --> now i do same training .)
How many sets, reps or minutes do you need to do when doing either of these workouts??? Please comment back.. I really want to know because I really want to improve my parkour more better :)
At 1:21 and 1:27, what does that really help?
can u tell me where to download it?
@kingman766 Parkour is the practice of trespassing obstacles with ease. Tricks are from free running, as far as I know.
For parkour honestly you need to work your whole body.
Your back and shoulders for pulling up and stuff.
Core for everything
CORE IS THE MOST IMPORTANT
Then legs obviously to run and jump.
Also mentally you need to be strong.
Parkour is very mental.
It´s just an example, be creative and I'm sure there are places in your area where you can train just fine ;)
6:15 WOW!!!
4:36 my favorite exercise =D
how many times have u guys slipped on the bar and hit ur nuts? im pretty barophobic, i wouldn't even try to balance on that thing
In rural Texas we used slacklines.
wow~ it's hard to do that~~anyway,i want to parkour~
So where's the bloopers reel at the end?
how old are you guys?
FUCK YEAH PRETTY LIGHTS!
where ur store at bro?
its tough admitting if i dont practice at least some of these excercises im probably going to pull something or bust my shit if i dont
if all dats BEGINNER lvl till 05:00 that means i have TONS of wrk to do :-O anyway ur exercises r just amazing :D
@D4N13Lf00 looks painful... but i'll try it!
whats the name of the song?
Wats thr song?
Yeah work the whole body but emphasize the legs.... they do alot of absorbing and pushing...
I'm never going to look at a pole the same way again.
I try it and that's very difficult.
0:48 dang if thats beginner, then im lower than beginner, i gotta work on that
Advanced Workout is nice but too hard :D