Focus on where you are going to put your hand on the rail. You use you hand nearest to the rail when first starting...we suggest your strongest hand.

Put your hand on the rail and take off with your foot furthest away from the rail, kicking with your other foot to get above and across the rail. Throw you other arm up.

Now keep kicking up with your leg and power your second foot up so your legs will come together. Keep you hand up, preparing for the grab

Thrust your leg hard in order to get it above your head. Start bringing your other leg up as well, because you want to have them together. This is where the flexibility kicks in! I've already started the grab.

Here you should be performing a “V Sit” in the air. Keep your arm up, touching your shoes for the impressive factor (this is incredibly hard - so keep trying!). You want your body slightly on the other side of the rail at this point.

I land on one foot to keep the run flowing by bringing my right foot down first (the one which I threw up first). This is done by leaning forward, and transferring your centre of balance to a lower position that is more suitable for the landing.

And carry on running!

Many people don't like this move due to the lack of flow, and to be honest, we don't use it that much. It's a very photogenic one however, so go for it if you feel you're physically flexible enough to do so!