💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-sky

CommandoTemple gym is like no other. The home of one of the best training facilities in London for everything movement, strength, and conditioning. Train with some of the most experienced, knowledgable and highest ability-level coaches you'll ever find. 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-commando

Healthy, fun and smart. Get your children to understand early on how to remain mobile, understand movement and become better humans. Please make sure you have read our waiver and the youth class guidelines on our support pages! 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-crayon

Upgrade your movement. Available to all, no matter your starting point. From regular nine-to-fivers & shift workers to Olympic athletes, Special forces and A-Listers. We’ve trained them all, and we can help you too. 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-sky

Not just another fitness class. This is real, practical, parkour movement for beginners. Crafted with the true spirit of parkour and refined to be one of the most enjoyable, challenging and rewarding training sessions you will ever participate in. 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-rose

Practical movement for everyone. We run regular weekly classes for adult and youth, indoor and outdoor. You’ve seen it in the movies, imagined yourself chasing bad guys, leaping buildings like ninjas. To begin, every hero needs to understand how to train. 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-goo

The new standard in functional training. Redefine health & fitness. Parkour is a truly distinctive experience that will change your ideas of training. Learn to overcome obstacles, challenge your mind and move the way nature intended. 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-aqua

Having an understanding of what muscles should be used on the pull-up will really help to figure out any problems you may be having. This episode will start to look a little more in-depth at what your body should be doing to perform the exercise correctly. Don't be put off by this stuff, I've made it a simple as possible and it's well worth even having a slight understanding of what's in this episode. ___ ### The primary puller You may think that your arms should be doing all the work when trying to do a pull-up, but you'd be only partially correct. Actually, the 'Lat' (Short term for 'Latissimus Dorsi') muscles are the biggest muscles that should do the majority of the work. You want the biggest muscles in the work-chain doing most of the physical activity. ___ ### Biceps Your biceps are actual two muscles (hence the 'bi' part of the word). The inner muscle that is closest to your chest is the 'short-head bicep' and the outer one is the 'long-head bicep'. When doing a pull-up, both muscles will engage, but it's the long-head bicep that you want to do most of the work. The reason is that it will engage the lats and also make you use the correct 'torque' (tension) in the shoulder. ___ ### Engage So, how do we use those lats and long-head bicep properly? Well, if you haven't tried the bicep and tricep openers from Julien Pineau of Strongfit, these will really help you to understand how to contract those muscle groups. Something else to think about is when you do the pull-up, bring your elbow to your waist, rather than your neck to the bar. Driving the elbow back will engage the lats to pull more. ___ ### The Antagonists These are the muscles we use to either hold a position or move in the opposite direction. If we are using the Lats and Long-head Bicep as the primary movers, the antagonists would be the Pecs (Pectorals/Chest) and the Short-head Bicep. The Pecs and Short-head bicep will do the work when you are slowly bringing your weight back down from the bar, stabilising your position or holding position in any isometric training. ___ ### Let's talk about TORQUE Torque is what you use to create tension your joints and muscles. Let's do a quick experiment to demonstrate... If you push your hand into the ground straight down (like in a pushup), you are not using any torque. However, if you tense the muscles in your arm and imagine you are screwing your hand inwards towards the other hand, this is INTERNAL ROTATIONAL TORQUE. Note that the arm doesn't actually have to move, you are just creating tension that way. Similarly, if you tried to screw the tension outwards and away from your other hand, this would be EXTERNAL ROTATIONAL TORQUE. So, knowing that, doing a pull-up uses EXTERNAL torque. ___ ### Stabilisation We want to stabilise our spine to protect and reinforce it while doing the pull-up. Let's get you to do that in two different ways. - Use your abdominal muscles (abs and external obliques) to tense and try to stop your hips and legs from being dead-weight that moves around. - Hold your breath. Take a deep breath and hold the oxygen in to create internal pressure. This extra pressure will support your lower back and spine during the exercise. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

We all know you should be doing warmups, but why? And how do we know we're doing it properly? I'll go through the main ideas, with examples, of what to do (and what not to do) to make sure you're ready for your training session. ___ ### Why do a warmup OK, So a lot of people see that warming up (and cooling down at the end) as a chore. And when an injury happens during a session attention to the warmup becomes more important to people. ___ ### What warming-up actually does - Warms up the soft tissue of your body. The temperature of your muscles, ligaments, tendons, and organs are raised. This makes them easier to move and use. Think of a frozen hard steak as opposed to a soft warm steak. - Prepare (and practice) for the movement you will be doing in your training. It gets your muscles used to doing the actions. - Your brain actually needs to warm up too. This increases your focus and 'ready-state'. The signals being sent to your muscles to do the action become clearer also. - Injury prevention. Being warm and prepared is just going to make it much harder for an injury to happen. Most problems occur to cold, unprepared muscular tissue that is quickly tugged and pulled hard into an extreme position. ___ ### Mobilise NOT Static Stretching I see this happening everywhere. Don't fall into the trap of stretching at the beginning of your training. You're stretching cold muscles. What happens to cold, brittle things when you tug on them? That's right, they break. Instead, you need to warm the muscle up, which in turn will make it able to naturally stretch longer without the risk of damaging it. Warm muscles mean looser joints and all-around better mobility. All that will happen is you'll pull, strain or sprain something before your training. ESPECIALLY if you have a small injury or niggle. Stretching it without warming it up will just make it worse. ___ ### General body warmup To get started you should do a damn good job of generally warming up your entire body. Below are some suggestions for you to try. 1. Quadrupedal Movement. This is the go-to warmup for most parkour training. Adopted and pioneered by the founders of Parkour, this is a fantastic way of starting your session. 2. Simple Movement Routes. Nothing complicated here. You can simply negotiate around a playground, benches, rails and other obstacles. Believe me, after a few minutes you'll be warm. 3. Rowing Machine If you're in the gym and have little space, then the humble rowing-machine can be a great way of warming up. A bit boring in my opinion, but does the job. 4. Bicep / Tricep Openers These are a little harder to explain the details of how to do them correctly, so I'll link to some videos below from Julien Pineau of Strongfit who came up with the idea. Basically, you're trying to place your muscles at the far ends of their mobility, under stress using the correct muscle groups and tension. ___ ### Specific Warmup Phew, nearly there! Before we get into the actual training, we should do a small 'specific' warmup. This will get your brain and muscles ready for the training. This is easy to plan too. We just use one of the easier techniques on the scale to do the pull-up. Use a band if needed. All we are doing is getting the brain and muscles prepared for what's to come. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

The next two episodes will cover a load of common mistakes that happen a lot that we should correct. This first episode shows you the first three problems that you should keep an eye out for with yourself or your students. ___ ### Common Fault 1 is Unique Anatomy One 'gotcha' that can trip coaches up is that they don't realise that people are built differently. This happens a lot with squat coaches and leg angles & hip positions. There are a lot of variations of bone lengths, joint positions and orientations, etc... which means that you an I will do things slightly differently. Factoring in previous injuries and imbalances too, you can find that a student may be doing the correct mechanics, but it just looks wrong. So, always ensure that the mechanics are correct (the right muscles being used in the right way and in the right position), but what it looks like can change. As a quick reference, look at the images below from Paul Grilley that compares the anatomy of different skeletons. Notice the joint orientations especially. ___ ### Film Yourself With the advent of mobile-phone cameras, filming yourself has become very, very easy. It allows you to have first-hand feedback on what you are doing and how your body is working. Also, it serves as a good history of your progress too. Nothing beats seeing side-by-side what you were doing six months ago, compared to today. Having a mirror works well too, but actually takes your focus away from the exercise itself. Use a mirror if you don't have access to a camera, but filming is a much better tool. ___ ### Common Fault 2 is Full Range Of Motion This is super, super, super important. Believe me, if you train without doing a full range of motion, not only will you have weaknesses but when you get to the point that your training is plateauing and you realise that you've shot yourself in the foot by not doing it. You now have to de-program all of your training and basically start from scratch and spend longer getting out of your existing habits before you can build strength again. ___ ### Common Fault 3 is Using the wrong muscle groups The third fault is a fairly simple one to spot and correct by filming yourself or watching your students. Think about the biggest muscles in the chain doing the most work. Whenever you do an exercise, make sure the correct muscles are being used in the correct way, in the correct order. Sometimes it can be hard to correct, but it just takes time and effort. This also means that if you are cheating the exercise by trying to utilise other forces like kipping, momentum and swinging or kicking with the legs and jerking up or jumping into the pull-up. All of these methods help you up, yes. But it won't make you stronger. Don't cheat. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

Let's continue on with three more common mistakes to watch out for. We'll cover some of the more controversial topics involving motivations, fatigue and kipping. ___ ### Common mistake 4 is the wrong motivation If you or your students are trying to go faster, further, heavier for the sake of looking good or boosting ego, then you have to question what your true motivation is. The whole point of training should be to become more functional in some way and have stronger attributes as a human being. If those goals and motivations are being replaced to look good, then something has to suffer... and that is most likely your form, quality and technique. With the coach hat on, you should absolutely, 100% of the time correct this behaviour in your students. Plan the sessions so it would be hard to do anyway, but whenever it does, you need to enforce that quality of technique over anything else. ___ ### Common mistake 5 is Fatigue over technique This is an extension of common mistake 4, but sometimes you may feel like that you could do more, even though you're fatigued and tired. Again, the thing that will go out of the window first is quality of technique and full-range-of-motion. If you are doing strength training, by prioritising quality, the fatigue is ok because it will set in. But as soon as you start doing bad reps, just stop. Make sure you rest instead. However, the caveat here is that if the goal IS to mimic a real-world situation where you are fatigued, then that's ok. Maybe you are trying to become more functional by understanding what it feels like to be fatigued or doing some muscular-endurance training. However, quality should always reign supreme. ___ ### Common mistake 6 is Circular Pullups And here we go... probably the most controversial of mistakes since disciplines like CrossFit embrace it, but circular pullups and swinging is really not a good idea, particularly for strength training. The idea is that in competition the winner is the person who does the most chins over the bar. Therefore, the faster you go and less energy you use to do it will give you more. Unfortunately, this is the ONLY scenario that this would be useful and quite honestly, bad for injury. Any other situation where you need to use a pulling action would not allow you to do this type of circular movement. Try doing it where a wall is in front of you... Or when you have to get over the bar... or anytime you want to get stronger. It just won't work. The other point is that you're trying to use as LITTLE strength as possible on each rep... Do you think that's going to make you stronger? **Note** - Kipping and circular pullups are slightly different. A kip uses forward-backwards swinging, whereas the circular CrossFit type pull-up uses a circular motion to keep the momentum going constantly. ___ ### Bonus mistake 7 is using gloves You don't need them. Unless you are a gymnast who is spending hours practising swinging on uneven bars, then fair enough. By wearing gloves you are making the statement that you are unable to grit your teeth and hold onto a bar without protection. When that freak situation happens when you need to climb up and do a pull-up, you can't... no gloves... whoops. Also, they just can't be trusted. They rip, they slip and are just not needed. Build up those calluses and thick skin. It'll make you more versatile not more reliant on other things. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

I've mentioned many times throughout the series that you should be challenging yourself all the time. Figuring out how to do that sometimes can be tricky without examples or ideas to start from. In this episode, I will present a few ideas that you can potentially try or base your own challenges off. ___ ### Mixed Grip This one can be fun to do and easily scalable by using any of the techniques we've discussed in the series. All we do is do a set of five pull-ups, all with different grips and without coming off the bar. The order of each grip you should do is as follows: 1. Normal grip pull-up. 2. Turn right hand so that it is supinated. Do 1 pull-up with this grip. 3 . Turn left hand so that both hands are supinated. Do 1 Chin-up. 4. Turn right hand so that only left hand is only supinated. Do 1 pull-up. 5. Turn left hand and finish with 1 normal pull-up. ___ ### Add on This is a pretty simple challenge to do but requires a little imagination on what it involves. It can also be a little tricky for those that need bands or assistance. So this one is more for bodyweight pull-ups or above. All you do is start at doing 1 pull-up. You then take a short rest and then you add a different second thing after the pull-up, so it becomes two exercises. Then three, four, etc... So as an example, you could do: 1 pull-up. 1 pull-up, 1 skin-the-cat. 1 pull-up, 1 skin-the-cat, 1 chin-up. 1 pull-up, 1 skin-the-cat, 1 chin-up, 360 hanging turn. 1 pull-up, 1 skin-the-cat, 1 chin-up, 360 hanging turn, 1 mixed-grip pull. This is good to do with a couple of other people, so you get significant rest between each set. This is a good endurance challenge. ___ ### The ladder The ladder is a very simple concept that can be applied to many different exercises and can be changed in many different ways. Start by picking a top number that you want to get to. Let's say 5. You now have to work up to that number and then back down again. Start doing by one pull-up. Then rest and then do two. Three, etc... Until you get to your goal number. Then you have to work back down again. So, it'll be: 1, 2, 3, 4, 5, 4, 3, 2, 1. A total of 25 pull-ups. ___ ### Gimmicks Eating a carrot at the top of a pull-up is a bit of a gimmick challenge, but it works. It can be fun and forces the student / you to focus on quality. These types of challenges are made to inject more enjoyment into the session and just requires imagination with the planning. ___ ### Big Numbers I've mentioned this earlier in the series but trying for very, very large numbers will test everything about you as a person. Physically, mentally, emotionally. Not to be done often because it can be very detrimental to your body and if care isn't taken, can be damaging to your tendons. ___ ### Dice of Death This can be a fun way to create challenges. Using dice in various ways to randomly assign exercises or reps or any other variable makes you work hard but never in the same way. One example is by using a normal 6-sided dice to challenge a friend. Whoever rolls the highest number makes the other person do that number of pull-ups. Keep going until the both of you cannot continue. Other methods include assigning different exercises to different numbers and making everyone do the same exercise. This can be good for groups. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

Coaching can be tough. It's a skill, just like any other, that needs to be practised and constantly improved, analysed and refined. Teaching the pull-up, even though it seems like a simple action, can have a lot of problems. In this video, I try to cover the basic things you should keep in mind and remember to do whenever instructing others. ___ ### RULE 1 is to Do no harm. It seems like a simple rule, but in reality, can be a little tricky. 'Harm' can be both short-term and long-term. By teaching someone incorrect technique or not correcting bad habits will harm them much more overall. This falls under Rule 1. By not educating your students correctly, but promoting poor mechanics or making them do more weight than they should, again will hurt them in the future. It's your duty, as the coach, to educate yourself, correct yourself when wrong, call out any bull-shit from your students, keep up-to-date and do everything you can to pass on your experience and knowledge. ___ ### What is the goal If there is a clear target for the student(s) to work towards, they will be much more motivated to achieve it. Making difficult but realistic and achievable goals requires planning, but the more experience you get, the easier it will become. Having goals also has the added benefit of tracking progress. Once a goal is achieved, you can then move onto the next. ___ ### Fun yet Focused This really comes down to planning and experience. Ask yourself, would YOU enjoy this session and have fun? How about the unfit office-working first-timer beginner who is very shy, knows no-one and hasn't ever done pull-ups before? What about the veteran, international parkour performer who is much better than you? Yep, you need to make teaching EVERYONE fun but in a way that they remain focused on the goal and get something out of your session. With pull-ups, this can be tricky because it's not a very 'glamorous' exercise. However, it can be done... you just need to put in the work to think about how. ___ ### Time Be aware that improvements in strength require constant exposure to the training for long periods of time. Anyone expecting to improve in one session will be disappointed. Consistency is key here. Making your students aware that they have to keep training to make a difference is something you have to do as the coach. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-FCC53B

Turn Vaults - Two Foot Jumps ___ Alright, we're going to start working on that two foot jump. 1⃣Make sure you combine all of the previous lessons. Head down, hands correct, jumping up with hips high and focusing on a single point. 2⃣Work that second foot bit by bit and try to get it until you have both feet going at the same time. 3⃣both sides! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Both Feet Landing. ___ So, absolutely the same as yesterday except that we are landing with both feet instead. Try to listen out for that tell tale tac-tac sound of your shoes if they're not timed correctly. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Full Vault. ___ So today, we are putting everything together and getting the turn vault technically correct and accurate. This is the whole move that you should be doing when needing to perform a turn vault. 1⃣Make sure that all elements are correct and that the hands end up in the correct position, this is most important! 2⃣We will work on height and distance later. For now, make sure the technical aspect of the turn vault is right! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Turning 180. ___ This time we are going to practice turning 180 degrees, landing both feet at the same time. Very, very similar to yesterday, just a slight change in direction when you land. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Step and Turn. ___ We're going to try and get used to turning back towards the bar today. Let's not ignore the basics and keep doing all the little pieces, like this. You'd be surprised how much this stuff pays off! 1⃣Make sure you pivot on the foot stepping through. You can repeat this drill, trying to keep the consistency and speed higher to make the drill harder. 2⃣As always, P.L.E.A.S.E... (Practice. Learning. Each. Alternating. Side. Equally.) Ha! I just made that stupid acronym up... But it's true. Both sides! 3⃣Take your time and make sure you're mailing the hand position and keeping constant contact too! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Correct Landing ___ Today is a slight progression of just moving our hips so we land 180 degrees, back the way we came. This will simulate landing on the other side of a rail or bar. This will probably be the most difficult stage, since the height of the rail will determine the amount of power required to vault it. Keep trying and just progressively move to a higher bar if you can. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Hips High. ___ As I mentioned, this was covered with the cat pass tutorial, so refer to that too 1⃣Make sure you keep bouncing and film yourself if you need to see how.high you can get. You can use this video as a reference for height you need to get 2⃣Try to keep the head down as much as possible. 3⃣Keep your hands in the same, stable, place constantly. Keep trying and do this drill often! It really help with a large variety of movements. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - at height! ___ Ok, so height is one of those challenges we need to gradually overcome bit by bit. You need to start off low and build up with a slow progression. If you can't do it at a certain height, you need to go a bit lower and get the body used to that before progressing. The more you do it, the easier it gets as the neuromuscular pathways become reinforced everyone you do it. Also the cortisol in your body become familiar and you become used to the quantity in your body... Which then means you feel more comfortable. However, it's a slow process, so don't rush it! With anything in Parkour, it's a challenge, one you have to decide whether you wish to accomplish or not. Good luck! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Leg Over. ___ Let's try to have a go at making our way over the bar without putting a foot on top. 1⃣This is going to help us get used to moving over the bar quickly and having to get the feet a little higher than normal. 2⃣Both sides practice! 3⃣This actually can feed into some other types of vaults and will help with better hip mobility. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Constant Contact. ___ Small point to make today... Which is the fact that the pivotal arm (the one you spin around) should ALWAYS be in contact with the bar at all times. This is your safety grip and no matter what happens, you'll always have this hand grabbing the bar. Practice just moving over the bar however you like, just do not move that hand! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Two Foot Landing ___ Absolutely essential thing to nail today... Trying to land both feet exactly the same time. 1⃣Listen to the sound your feet make. If you hear a tac-tac, you know one foot is landing one before the other! (You can actually hear the single 'tac' that my feet make when I land in the video) 2⃣Ensure you P.L.E.A.S.E.! (Do both sides!). 3⃣As more elements are introduced, just focus on the one thing we are doing. Don't worry too much about the other bits, that'll come! At the end of the series, I'll show you WHY it's absolutely essential to do this right... I've filmed myself messing up, and thing would have gone very wrong if I hadn't landed two feet together. That'll be the last video in the series, so don't worry about it yet, but make sure you really, really get this down because it's your lifeline! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Momentum. ___ Now we need to get used to having a little momentum included into the turn vault. We can start with an extra step into movement and build up. Remember, as always to practice both sides and try to use the maximum amount of momentum you can by transitioning straight into the turn vault without any pauses. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Full Vault ___ So, today we try to make our way completely over the bar. Everything doing the same as all the previous steps. Let's try to get all the way over now, with both feet landing together, at the same time. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - No Thumbs ___ Ha! Sounds super weird, but completely makes sense. There are times when you can't physically grab under the top edge of the railing or bar because there is a wall or panel below it. Let's practice getting over the rail without those thumbs and try to spin using the palms of the hands instead. It can be a little tricky, but persevering is key! Don't forget both sides! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Trajectory ___ A fault that generally happens is that when you land, you're travelling sideways and get pulled past where you've landed. This is due to the trajectory you've taken and it's gone too far around, rather than up. If this is happening to you, then you have to practice the hips high drill to get more room beneath you. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vaults - Side Vault + Hands ___ Simple addition of moving the hands while doing the side vault. This will really help to get used to vaulting while having body weight on a single arm. We are nearly there now! It's a long process, but it's worth getting through all of these steps to feel comfortable when it gets harder. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Turn Vault - Step Vault. ___ Let's start making our way over the bar with the correct foot. This bit of training will help get you comfortable moving over the fence or rail before we move into the turn. 1⃣Ensure you have a good grip as we've previously discussed 2⃣Take it slow and work the basics as if they're advanced. 3⃣Always practice both sides! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Eliminate Vault Noise. ___ OK, so sound is a good indicator of loss of power, control or incorrect trajectory. With the vault, it's a telltale sign that there is something going wrong. If you need to slap the wall to go upwards, to get over the wall, then the angle you are approaching the wall is incorrect. You should try to use the wall as a helper to pull you past and over, rather than a tool to help you go up. Try to go stealth mode and be quiet on the pass! Good luck! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Split foot 👣 take-off progression 2. ___ Now we are starting to look at the steps into a running Cat-Pass. Let's focus on one step at a time and try to understand how our feet step into the correct position before takeoff. 1⃣ Make sure you try both sides. This is always super important. The environment always dictates how you can move, so if you're unable to do one side, this makes you less functional as a practitioner and human being! 2⃣ Try to see how much momentum you can generate and USE for this variation. There's a difference between stepping in and stepping in while transfering the momentum into the vault. Try spending a good half hour on each side and get used to that split foot position . Have fun! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Running Split-Foot Cat-Pass ___ Here we are! The end result of the steps. Now we are running into the Split-Foot position for the Cat-Pass! As always, gradual build-up and slow progression wins the race. 1⃣ Don't go crazy with the run up straight away. Start with a small run up and build up to full-speed running. 2⃣ We will cover this is another video, but make sure you do everything exactly how we've been building up. If you start changing parts to compensate for lack of mobility or strength then go back and build up again. 3⃣ Both sides! Always!! 4⃣ Have fun and hopefully this has helped someone with tackling the Cat-Pass. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Cat-Pass Progression 4. ___ Small difference today... We're just focusing on pushing further and slowly working towards the back edge of the wall. Make sure there is no favouring of sides and no twisting of the body is happening. If it is, then you need to go back a step and work on that until you can do it without twisting. I'll be focusing a lot of these videos of strength and conditioning too, so don't worry, we'll look at how you can generate more power and develop it through strength and speed. Have fun and enjoy moving your body the way it should be able to move! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Cat-Pass Progression 3. ___ So the Kong/Cat-Pass is starting to take shape now and we're driving BOTH feet up onto the box at the same time now. ⛔ BEWARE! Do NOT twist and lean over one side and get the feet onto the box while using one arm still on the box. This will not help you and actually make it harder to get the Cat-Pass. You need to absolutely make sure your knees are coming through the middle, between your arms. Hips are always facing forwards, do not twist them. Ensuring you are still getting hips high, generating space, and taking the hands off the wall as the feet land. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Running two-foot Cat-Pass ___ Going back to the Cat-Pass for a minute, we're looking at the running trajectory of the run up. The key point is to NOT hop or jump into a two foot position before the Cat-Pass. This will mess up your trajectory, momentum and positioning. 1⃣ Don't hop into the two-foot position. Instead, you need to bend down and change you body position height to be lower, so that you have an upwards trajectory coming UP to the box. 2⃣ Lower yourself by bending the knees a little as you approach the Cat-Pass. This puts you in the same lower position as if you had jumped into it (the wrong way). 3⃣ The main way to tell if you're doing it right is that you can feel that the momentum from the run up is actually being used into the Cat-Pass. 4⃣ Lastly, you should feel like you can take off further back, and quicker... Keep practicing and enjoy! This one is a little trickier to master, but keep at it. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

008. Cat-Pass Progression 5. ___ Final step in the basic mechanics of the cat-pass / Kong. We've been working towards that back end of the box, so now we are pushing to the point that we are going over it now. Things to think about: 1⃣ Keep those arms and knees straight ahead. You shouldn't be twisting at all. If you are, go back to the beginning and keep working until you can do the drill straight. ONLY THEN, move on to the next step. 2⃣ You can see that I am NOT slapping the box and making lots of noise. If you are making a lot of noise from banging your hands down, it's a telltale signs that you cannot generate enough power in your arms. Start using your legs more to help the upwards push. 3⃣. We haven't talked about landing yet, but make sure you are landing softly on the balls of the foot. This engages the muscular system to take impact from the landing. 4⃣ Lastly, the arms finish in front of you. If you are leaning backwards and the hands have gone back onto the box as you land, this means you need to go back a step and keep trying to generate more power so that you always land with the chest forward. The hands should only touch the wall once... Good luck! Tomorrow we'll make a little alteration on it all. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Split Foot 👣 Diving 🐈 Cat Pass 2. ___ Nearly there!! So, we've been working up to doing a running cat pass, bit by bit, and now we should be feeling g more confident with that after going through all the progressions. Today we'll start adding the run in again to the diving Cat-Pass, one foot at a time. 1⃣ Only go as far back as you feel comfortable and are able to handle the momentum. 2⃣ We haven't spoken about landings yet, but try to land on the balls of your feet and as quiet as possible! 3⃣ You know the drill by now, both sides! Have fun and stay (relatively) safe... ;-) ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Split foot Cat-Pass Progression 1. ___ Back on the cat passes today. Now we are working on starting the split foot take-off. Same as the original standing Cat-Pass, but with feet split apart. 1⃣ Make sure you reset your feet back to the same position every time. This will get your body used to the correct mechanics. 2⃣ Don't shuffle your feet around or move them at all before take off. 3⃣ Make sure you do both sides! Enjoy! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Cat-Pass Progression 1. ___ So we're working on making further progress with the Cat-Pass/Kong. Let's try to maintain getting the hips high, but now you want to try and get one foot onto the box too. Make sure you do not try to keep the hands on the box when the foot is on. Spend some time working both sides too. You'll need it for the next progression. Good luck! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-E86546

Climbups - One leg. ___ Bit more advanced for this one. Let's have a go at trying to do yesterday's straight arm climbup but with one leg only! 1⃣Try both sides! 2⃣Drive as hard as you can with tension from the quads. 3⃣It's a bit of fun and very niche, so don't worry too much if you get this. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Overgrip Pull! ___ Today we are just trying to pull without the negative. Using an overgrip and no slope now. 1⃣Try to keep close to the wall as much as possible. You shouldn't be going away and then back in again. This is an indication that you're not using your arms enough to keep you towards the wall. 2⃣Don't worry if you can't do this yet, there are plenty of progressions we've gone through that will help you. 3⃣ ABSOLUTELY make sure both elbows are going up together. Remember correctly technique trumps EVERYTHING ELSE. It's better to not be able to get on than do it badly. We will be working strength exercises at some point, so don't worry. Just focus on technique! 4⃣Remember to keep that foot high and I've realised that it should be close to level with your hip, which logically makes sense if you want to push towards rather than down. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups↗ - Slope Progression 🔺 ___ + Using the slope again. Super useful tool for helping out the climbup. 1⃣ Being able to make the slope a very granular variable within the climbup training is a great way to make this exercise scalable. 2⃣Go slow and try to record down the angle of the slope (or distance the bottom edge is away from the wall) with chalk or a tape measure. 3⃣Make sure both legs are practiced! 4⃣Ensure the slope is secure and won't slip out. Make sure it's strong enough to take your weight too. 20mm Plywood will do the trick. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Scaling Climbups with a slope. ___ Today is slightly different because it'll be a little harder to either find a location with the correct scenario or get hold of a board that you can use. 1⃣Make sure the board is secure and won't slip! Plus make sure it will take your weight! 2⃣The idea is that the slope will reduce the amount of tension from the hip flexors and abs needed to create traction on the foot. It means you'll be able to step up easier. 3⃣Keep moving the slope closer to make it steeper and harder. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Arms Straight. ___ This is more of an example to show that the legs do a lot of the work, rather than the arms here. I should point out that the biceps are engaged to stay on the wall and the lats are doing some pulling as well. However, the leg step and drive generated the majority of the force behind the move. Give it a go and see how you get on. This will also help with future movements suck as double taps and dynos. ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Negatives + Pull. ___ ⛔💪 We are going to try and incorporate a pulling motion today. This will start to get us used to pulling correctly with both arms working together and using the leg too. 1⃣ The negatives would have burnt into your system the need for going down with both arms at the same time and make your brain send signals to your arms to work in parallel. With the negative done, we now reverse the action with a pull, trying to do the same route as the negative. 2⃣Don't worry about not pulling the whole way! Remember that you can use a slope if need be. This will help with the whole process. 3⃣Try to reverse the negative exactly. So try to get your belly on top of the wall on the way down AND up. 4⃣Remember to practice steeping up with both legs! Try the weakest side first and see how it goes... ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Stepping Up. ___ The next part to work on is trying to step the bottom foot up higher than it currently is. This will give us momentum and traction when the actual climbup happens. 1⃣ Make sure you have a good grip on the wall so you don't slip. 2⃣ Make sure you practice both sides. 3⃣ Keep practicing until you can get that bottom foot level or higher than the top foot. This foot will really help the next stages of getting on top of the wall. 4⃣ Even though we're not doing cat-to-cats yet, this movement is absolutely necessary to be able to do them, so get the practice in now! Find your favourite wall and start practicing! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Front Grip + Pulling. ___ This progression is now going to incorporate a front grip only into the pulling action. 1⃣If you keep defaulting to an overgrip, find a wall (or roof!) Where there isn't any Overgrip to use and take the opportunity out of the equation. 2⃣Don't forget you can combine the slope with any of these progressions to help make it easier. 3⃣Make sure that both elbows go down and up at the same time. 4⃣Try to step up with the lower leg and ensure that you practice both sides! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbups - Overgrip Negatives. ___ Without getting into the pulling action yet, you should always practice technique and mechanics first to make sure you do the action correctly. So, today we will do the climbup in reverse as what we call a negative. Do it in stages. Make sure you go to your belly first, bring both elbows back at the same time, then slowly let yourself down. 1⃣The negative allows us to just try and resist gravity and not have to focus on the power of the pulling chain yet. However, you should make sure that you control the entire way down and should have NO dropping or fast parts. The hardest section will be the transition from a push to a pull (when the elbow reaches horizontally). You'll feel stress on the elbow. 2⃣Make sure the foot has traction when you come down. Bend the knees and keep the feet as high as possible at all times! 3⃣Your trajectory should be 👇straight down. You should not go backwards and away from the wall. This is where you'll come off if the hands cannot take the strain. 4⃣Go slow, take your time. Keep repeating. Even if this is hardly, don't worry, I'll have more alternatives to help later! Warning ⚠⚠Beware of the dreaded drop! Don't let yourself just drop into a full arm hang. This usually means you'll be 'hanging' on your tendons and not using the muscles to slow you. The can cause shoulder issues, so go slow! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3

Climbup Foot Position. ___ One of the main problems that people struggle with on climbups is the foot position. The main trouble is that whenever you try to pull on the arms and bring your body even slightly towards the wall, there is too much weight above the foot and not enough traction to keep position... Which inevitably leads to you not being able to keep the foot on the wall and it slips down. 1⃣First things first, experiment with the foot position and place it at a height that your bodyweight is pushing it into the wall without the need for you to have to use your hip flexors / abs to flight it from slipping down. If you feel like the top foot would slip down if you wasn't focusing on it, then it needs to be higher. It should be comfortable. 2⃣Mobility will be an issue here. Your knee needs to be pointing upwards. If you can't get your foot infront of your body on the wall, then you need to work the squat position and mobility of your hips. 3⃣The second foot will be lower than the first and is used to drive the knee up and give momentum to drive upwards. It also is used to stop you from falling backwards when the first foot is too high. (See the cat leap series of videos!) 4⃣Always practice both legs and sides! Enjoy the climbup series! ___ 💻 https://LondonParkour.com 🌆https://www.instagram.com/london_parkour/ 🏙https://www.instagram.com/lonetraceur/ #️⃣ #londonparkour #parkour #freerunning #movement #movementculture #personaltraining #pt #parkourtraining #parkourandfreerunning #freerun #pkfr #parkourtv #calisthenics #artdudeplacement #london #parkourclass #vauxhall #jumping #vaulting #climbing #traceur #parkourpulse #️⃣ #COL-53A5E3