>> Yo, dude, you ready?
>> You didn't read the
episode notes, did you?
>> Yeah, we're doing the
thing with the bar, right?
>> JASON: Please stop.
>> Have a dollar?
I make this look good.
Ow. [laughs]
[casual music]
>> Here we are once again
at Lache Movement Company
with Dmitri and Eric.
You guys are going to be
teaching us more parkour,
you're going to be teaching us the lache.
>> DMITRI: Yes.
>> What's the lache?
>> Lache means to let go of a bar.
So there's plenty of different
ways to enter a lache,
so we're going to show
you swinging and underbar,
but the main part is letting go properly.
>> Now you realize the
pressure you're under,
because this is that part of the movie
where they turn to the
camera and say the title,
the only way to save us is the lache.
[intense music]
>> If it's in the name,
you're probably really good at it, right?
>> Yeah, so if you want to learn lache.
>> Show us what one should look like.
>> I thought lache was a pastry.
>> ERIC: All French words
sound like pastries.
>> That's a good point.
>> It looked like you just let go,
and I'm sure there's a million things
that make that difficult.
What can go wrong with a lache
and why is it important to be so precise?
>> So there's a few common things
that could go wrong, peeling out.
Peeling out is, maybe the
bar's a little too big,
or you loosen your grip
and you let go on the back
so it pulls your hands off the bar
and you don't have a
chance to throw yourself
so you can just land on your back.
>> Oh, what is the utility of it?
>> One of the main
places you want to use it
if there's an obstacle beneath you,
and there's a bar above it
and you want to underbar through it
or there's nothing below you
and you want to get from bar
to another object or bar to another bar.
>> Oh, so that would be different.
So if there's no bar,
let's say you want to
preserve the momentum
so you would be a nice big pendulum swing
to get you out forward.
>> Exactly.
>> Whereas if you are sneaking through,
you probably have to do
a totally different move.
>> Yeah.
>> You try.
>> No. [laughing]
So how do you begin?
What are the fundamentals
that we have to learn early?
>> So first, you want to learn
how to engage your abs and kick out,
and then you will want to learn the timing
of your body extending,
and then the landing,
which we learned last time how to land,
so you can just tack that
part on the end of it.
So we want to be here
and learn how to put
our feet in front of us
and press our feet out
because that same timing is
what you'd use on the bar.
>> And I'm going to, I'm guessing here,
but I'm betting it matters
that you want to land flat.
You don't want forward momentum,
you want to be precise.
And it looked like you had
kind of a swoopie out, and then pop.
>> Yeah, you want to kick
your feet out this way,
so almost like you're whipping them out.
And you want to land on
the balls of your feet
like we did our rolls.
>> Give it a try,
>> Me?
>> Yeah, both of us.
And then what, you just go.
>> Yeah, very nice.
>> I almost did it and
had my hands on my sweats,
and so I'd totally pantsed myself.
[laughing]
>> Oh, that would have been YouTube gold.
>> Would have been great.
>> Point your feet forward and kick.
>> Okay.
>> So you waited a little too
long to throw your feet down.
>> Oh, okay.
>> So you're already coming
down and then you kicked.
You want to kick together with your press.
>> Awesome.
>> Is that right?
>> DMITRI: Yeah.
>> These muscles back here
immediately started cramping.
Not even kidding.
>> Oh my god, you're right,
I didn't expect that.
>> Okay, good.
>> Yeah.
>> It's not just me.
Up and then push and kick.
>> Yeah.
>> There it is.
>> Yeah!
>> Very nice.
>> So let's try not to
land straight legged.
It's going to be really important
once we move to the bar.
So remember that nice, gentle squat.
Keeping your heels up off.
>> So you want to absorb some
of that downward, like that.
Is there a difference between
just going straight down
versus really kind of getting out?
I guess there wasn't
really much of a difference
when I did it that way.
>> For the lache, we just
need to rotate a little bit.
It's more of the timing.
This is also a workout for kicking out
and landing precisions like that.
But for the lache, you just want to
work on the rotation part of it.
>> So you're not going for distance
or targeting or anything?
>> Not on this, no.
>> All right.
>> Awesome.
>> Okay.
[soft music]
>> Yeah.
So your feet will never be that low,
that was just to get the timing that low.
So I'd like for you all to try it here.
>> Okay.
>> So you're going to have to rotate less
because you're up higher.
So kick your feet up and out.
Awesome.
>> Gentle on those knees.
Try to kick your feet up a little bit more
to give you more time.
So you're throwing your energy down.
You don't want to kick your feet down.
You're minimizing your time.
Right now you want to add time,
so kick your feet up,
so that way you create
more time to rotate.
>> Got ya, okay.
>> ERIC: Yeah.
>> Good, look at that,
we're expert lache-ers.
>> Good lesson, thank you.
>> All right, so what's our next step?
>> The actual lache part.
So we want to grab onto this bar,
we're going to try to do the same motion
that we did on those blocks.
And we'll go ahead and
keep it nice and low.
You don't have to kick your
feet up so high on this one,
and we'll work our way up to it.
So jump back, kick
forward, land on your feet.
>> Oh man.
All of a sudden,
I shouldn't have made fun
of this, this is harder.
[laughing]
Nope.[laughs]
>> DMITRI: Awesome.
>> I can tell I'm doing everything
sloppy and wrong, though.
>> No, we're starting small.
I think you could have held on to the bar
a little bit longer.
>> Okay.
Could have held on a little longer?
>> Yeah, yeah.
>> Okay.
>> Should I be doing a pull
up in the middle of that
or should I be hanging?
>> DMITRI: So straight arm,
>> ERIC: Straight arms and when you throw
think pulling up with your
shoulder blades back here.
>> With your lats.
>> There you go, you don't
want to do a pull up here
because then you'll be letting
go in front of the bar.
>> Okay, I think that's the
disconnect I was having.
So straight arms, get
under it, lat pull up.
>> Throw the bar behind you here.
>> Got it, thinking of that.
>> Yeah.
>> Okay.
>> Does it matter where my feet
are whenever I'm launching?
>> Yeah, you want to start
with your feet a little bit in front.
>> Okay, I'm pretty much under the bar.
>> Yeah, because that will
help keep your feet in front.
A lot of people start way back here
and then they're trying
to arch and then swing.
>> So you want to V with your body?
So like going in forward.
>> Yeah, the more you can
start with your feet in front,
the easier it's going to be.
>> Okay, back.
>> ERIC: Nice.[claps]
>> Now work your feet kicking up
just a little bit higher
and a little bit higher
that way we don't throw our
feet against the ground.
>> Okay.
>> Now you were saying one's
an underbar and one's a lache,
lache is the all the way.
>> So lache is letting go of the bar.
>> Got it.
>> Is the part where
you let go of the bar,
actually let's go ahead and demonstrate.
>> Okay, so you stepped on it.
>> You don't have to it's just in the way.
This is the harder jump,
it's easier to step.
>> What?
[laughing]
>> He just went for it!
>> You are so sloppy, though.
>> I saw it your eyes, I
didn't want to stop you.
>> I could see it on
your face, you are like,
oh I shouldn't do it.
>> Both of his feet went around this--
>> I can feel my legs all sprawling.
>> Yeah.
>> I'm ain't going to Jason Murphy this,
I'm going to crawl before I walk.
Should I jump to this
or start with it on it.
>> Start with your with your hands on,
you want to jump back.
If you jump forward, it's
going to bend your elbows
and pull towards the bar.
>> Got it.
>> Yeah, there you go.
>> Okay, all right.
>> Nice.
>> Yeah man, feeling it.
>> Okay.
>> Nice.
>> I swear you all practice these things.
[laughing]
>> My heart's pounding, its like,
you're going to smash into something.
>> There you go, all right.
>> I'm going to use the noodle again.
Could you try it one more time?
>> Okay, yap.
>> I want you to kick over the noodle.
>> Yeah.
>> There we go.
>> We're going to go higher every time.
So were just trying to avoid
hitting your feet against the ground,
>> But then each time,
I'm just going forward.
>> Your feet, set the path
and the rest of your body
follow through your feet.
>> Got it.
>> So the higher you get your feet up,
the more height you're going
to have to the forward.
>> Like that?
Okay, it's hard to keep them together.
>> And soft landing too.
>> Now, thumb placement.
>> I like this,
but it comes down to preference,
>> Okay.
>> Because I feel like
if my thumbs are lower
and I'm running it this,
and that could cause problems.
>> I do thumbs around.
>> Okay.
>> Nice, the way to get those feet up.
>> Thanks.
>> Just go, like that, okay, there we go.
There you go proper five.
[claps]
>> It'll be easier if
you toss your butt up
think of aiming this first.
>> Oh yeah.
So there is some back swing on there.
>> Yes.
>> Okay, let me give myself
permission to go backwards.
That felt pretty lousy.
>> The swing was good
the timing with the legs
was just a little late,
let your butt point to the sky
so you want to get all the way here
before you start kicking out, right?
>> Oh wow.
Okay, so.
>> Yeah.
>> Like that?
>> There you go.
>> Okay.
>> Even longer.
>> Right now you're getting here.
See how my button ever pointed to the sky?
>> Yeah.
>> So you jumped back great.
You just got to stay tight and wait,
wait, wait, wait, wait then kick.
>> Oh, got it.
So make yourself a pendulum, get...
>> Yes, exactly.
[cheering]
>> There you go.
>> It really helps to get the
right visual of the mechanics.
>> That was huge improvement.
>> No, what was I doing?
>> Here's the Epiphany I had,
this is straight and this is straight.
You're going to jump back
and your just going to
fold these, essentially up.
>> Kiss the bar yeah.
>> So you have one pivot point,
the whole pendulum is
going to swing forward
and then you're going
to do the leap thing.
>> I'm definitely overthinking.
>> Yeah, it's...
>> Oh, that was too much.
>> A lot of extra work.
>> Come this way, go ahead
and stand on the side of me,
jump with your arms long, drive
the bar through the ground.
>> Yeah, I'm pushing down.
>> Don't bend.
Just use this.
There you go.
And then you pipe toes to
the bar, and then you go.
>> Yeah.
>> And then same thing I told him,
so your swing is good now,
put your butt never pointed to the sky.
>> Yeah.
>> Much better.
>> Still bend your arms a little bit.
I mean how about doing this.
>> So like Eric said, your body
is going to follow your feet.
They're the leading point
whether it's an arch or the distance.
So right now you have a lot
of energy and it's going
more straight so yours
almost looks like this.
So your torso is behind.
So remember that kick
that we did over here,
we want to throw an aim
a little bit higher.
And do that kick motion exactly
the way we did over here.
>> Okay.
>> Nice.
>> There we go.
And then balls of your feet.
>> I landed bad.
>> There you go.
>> A little bit better.
>> I keep to get that
butt to the sky that--
>> Wow, wow.
>> That was incredible landing.
>> That was amazing launch though.
[laughing]
>> Its what I saw.
>> That was so good.
>> Thanks, man.
>> All your power is
going into jumping back
and that really is just
enough to get your feet up.
Focus more on kicking
high on kicking high.
>> Kicking high, got it.
>> Yeah, there you go.
>> Yeah, okay that helps.
>> You really don't need to get high,
you really just want to
stay away from the bar.
>> Okay.
>> It's more about
kicking high than about.
>> There we go, that was good.
>> It's like the higher you jump into it
isn't going to turn into a higher lache.
>> Wow.
>> Nice.
>> That's still bad landing.
>> Gentle on the knees man.
>> Yeah, yeah.
>> Nice, is looking good.
>> I'm seeing a lot of
breath holding as well.
>> Oh breath, breath, breath.
>> Inhale and then exhale
through the motion.
>> All right.
>> That was great.
>> So it's just the jump
is only to disconnect with the ground,
it's all about the plank.
>> Yes, there you go.
>> That's much harder than
just letting go of a bar.
[laughing]
>> All your compression comes behind you
so you'll do everything back here.
>> Oh, yeah, you're right.
>> Yeah, do it like he did it.
>> That was an extremely
helpful visual aid
knowing that I had to go higher
not just because going high was good,
but because like I'm not going
to clear not going to clear.
>> Yeah.
>> Wow, that went great.
>> Yeah you're not working on
your landings but it's okay.
>> Should we put something
soft so they don't...
>> No, we should put spikes so they,
[laughing] force them to land soft.
>> You're right, so our landing--
>> Put some kittens here or something.
[laughing]
>> On landing we definitely have too much
forward momentum, right?
So we want to be able to think
up and then down stop, right?
>> Exactly, so right that's why I'm asking
to put this higher, you
guys have in the form,
you just need to correct yourself.
So do that right here.
>> Okay.
>> And you make sure
you throw the bar back
and really think about
those beginning things
that we worked on, engage so
your body rotates at the top,
and you land on top of your feet.
>> All right, oh, I had too
much back energy that time.
>> A little more throw and engage.
>> Okay.
Oh, and you throw it so that
your upper body will land,
okay I got it.
You're shooting your lower
body and your upper body,
you need to throw it so that
your upper body catches.
>> Yeah exactly.
>> Comes back to vertical.
>> Nice.
>> More rotation, balls of your feet.
>> There you go.
>> That felt very centered.
>> Think over flipping
it just a little bit
so you don't land on your heels
I want you to over flip it to
land on the balls of your feet
so slightly forward.
>> Got it.
>> Engage your abs.
>> And do you want me
bending my knees when I land.
>> Yeah, just like worked
on our jumping and landing.
Same exact landing.
We should just let them
do it over the box.
This is your unlock,
>> This box.
>> No, the lower box.
>> Yeah, I was very impressed
when you thought we are going to use that.
[laughing]
>> I was worried.
>> You're like the child going
down the double black diamond.
Somehow comically missing every obstacle.
>> Yeah, very nice.
>> Good form man.
There you go.
>> So a lot of back and forth
and then as the bar goes higher,
you have to change it again.
>> And then after enough practice,
it becomes second nature
and you can gauge it
just on the fly.
>> You interpret if even though
you haven't done this height,
you can gauge where you're supposed to be.
[clapping]
>> Is that good?
>> I got a five,
I got a five from the coach.
>> Yes, you did.
>> That was good.
>> All right, what fresh hell is this?
[laughing]
>> We've got one last
challenge for you guys.
We learned the lache on a lower bar,
so now we're going to take
it up to this higher bar,
and we're going to have
you land on a target.
>> So that means we have to be
more precise on our landing.
But also, like I was just
trying to pull up on there
and I realized that I was
fairly dependent on this,
about doing the jump to get it started,
but you don't get to do that on this,
you're just dangling.
>> So we have to generate
our own momentum by swinging.
So we're going to jump up to the bar,
and then I'm going to kick my feet forward
and then let them swing back.
And that's going to
slowly build up momentum
until I feel like I have
enough speed to do the lache.
>> I feel in theory it
should be easy, right?
>> In theory, what do
we need to watch out for
when we're doing this?
What are some common mistakes
like you were saying
something about rotation
being something you have
to monitor very closely.
>> Yeah, so because there's a higher bar,
we're going to be in the air
for a longer amount of time,
so you're going to have
more time to over rotate,
if you're snapping your
feet down too fast,
they could come all
the way underneath you,
and you might land on your face.
So it's good to keep your
hands out in front of you
for balance and to protect
against falling forward.
>> Okay, that's usually just
a good life lesson in general.
>> Another is slipping off of the bar.
So you always want to make sure
if you're starting to lose grip,
that you choke up at the
back of your swing, okay?
So you don't want to choke up here,
you want to choke up at the back?
>> Oh, okay.
>> So choking up like that.
Yeah, you definitely don't want to do it
at the front of your swing,
because that's your most vulnerable spot.
>> Got it.
I guess we just go for it.
[laughing]
>> All right.
>> You got it.
>> So keep your feet
out swinging back long,
There you go, do it a couple times.
>> Almost almost, I died,
I landed in the hot lava floors hot lava,
also floor is hot lava, floor is hot lava.
All right.
>> As opposed to the other type of lava,
Brian keeps saying hot lava.
[laughing]
[cheering]
>> Man so much harder than I thought.
>> Good with grip, nice.
You can go for more height
or we can push this out.
>> Distance, let's do distance,
yeah, let's go for that.
>> You guys are dismounting like gymnast.
[laughing]
And remember we are in
parkour, so soften it up.
>> Aim your feet, your body will follow.
>> I barely made it.
>> You're kicking up a little bit too high
and your bar you're
visualizing your bar here
and you're getting just over it
and you're coming down here
so I'm having to pull you over
think your bars over here.
So you can come down or higher.
>> So even more, kind of, so
I'm so afraid of overdoing it
but I guess it's not enough.
>> Nice.
>> Still got the butt pad,
that was just for him.
[laughing]
>> Yeah, that was a good
job while you're in air.
So you really want to throw more.
And aim your feet that way.
So angle them up this way
so you don't want to go too straight
you don't want to go too much up
you want to find a good
angle you'll play with it.
Right so swing.
>> Oh, yeah, you can see, got it,
so you want to launch
at that 45 degree angle.
Not just go forward and down.
>> Right, when you max
it out it will be 45.
>> Okay.
>> A lot of people do
this kind of like rainbow.
>> Is that okay to do?
>> No.
>> Not when you're going for distance
because that's transferring
all that into this height
they just go straight
up and straight down.
Like Dmitri was saying let
go more of a 45 degrees
so that your mark flying at your target.
>> Oh.
>> Oh, [laughs]
you don't go as far as you
think you're going to go, right.
>> No, no I thought I got it.
>> I don't know if you
all stretch or do yoga
but the more flexible you get,
the more that rounding thing happened
the more this happens so
avoid being here, get tight,
so your body launches the more
you bend the less you launch.
>> Okay.
>> Again.
>> Less assist though.
>> Okay, good.
>> Aim this way, not that way.
>> Okay.
[screaming]
Thanks for the catch.
>> That was scary, that was scary.
[laughing and panting]
>> Was I too up that time?
>> Yeah, you were too up
and you rounded your back.
>> So again.
>> Yeah, so if you got tight
that would have gotten transferred
a little bit more forward
but you're rounding your
back so you're stopping it.
>> Is it pretty much impossible
for me to overshoot this?
Should I just lose that fear
that I'm going to overshoot it.
>> Extremely unlikely,
>> Very unlikely, okay.
>> Nice.
[clapping]
>> It's a lot better.
Out abs tight.
>> Distance, as far as you can.
Wow, yeah, do you feel that?
>> Yeah.
>> You're still holding
your breath though.
So that's mainly capping your power.
Can you breath through that,
[exhales deeply]
it's like injecting nos into an engine.
>> Okay.
>> Yeah, right on.
[cheering]
>> Very nice.
>> Barely.
>> Think less of trying to do that arch
and more of just like
going straight like that.
>> Okay.
>> With their feet out in front, you know?
[soft music]
See, I was like, and that might mean
letting go a little bit early,
because that's one way to
transfer more towards,
horizontal than vertical.
>> Oh, yeah, that was not nearly enough.
>> Losing strength.
>> Yeah, me too.
>> Oh, man.
I think I'm running out of strength.
>> I think you are getting
tired, so it'll travel,
So like in two days,
you'll feel it here and
you'll feel it here.
It's not a lot that we like catching throw
your shoulders and your chests
are losing the strength to throw.
Because you can really do most of it.
You want to time it, so use less energy,
but you can do most of it with the throw.
you don't want to but
like you wouldn't want to
because it's not efficient.
>> I haven't even been
thinking about the throw part.
Yeah, I've been just trying
to get swing momentum.
That was so much fun--
>> Exhilarating.
>> And so much harder than I expected.
Eric and Dmitri you guys are champions.
Where could people learn
more about all your stuff?
>> Come check us out here
in Austin, Texas at the gym.
You can go to lachemove.com
for a list of all our classes.
>> And that's L-A-C-H-E, right?
Like dude, we're going
to be back for sure.
>> For sure.
You guys are awesome.
>> Maybe if I get a new
body, I'll be good at it.
[laughing]
>> Oh, you're so close.
[laughing]
>> That was fast.
[exhales deeply]
