Lesson Level : 4
Deadhang Drop
lesson
The Lesson
Being able to correctly absorb impact without damage is essential for parkour. Demonstrate a good landing position from a dead-hang to floor drop.
Find a bar or overhang that you can dead-hang from. Your feet must be hip-height or greater when in this position. So the bar will need to be full-stretch + hip-height.
Make sure you land in a stable position on both feet at the same time and there is no movement afterwards. No shuffling of feet or foot movement.
Repeat three times.
Landing Position:
- You are landing both feet at the same time and on the ball of the foot (behind big toe)
- Your calfs, quads, hamstrings, glutes and lower abs are contracting hard.
- Your ankle, knee and hips are all at roughly 50%-70% bent position.
- You are actively contracting your toes and muscles.
- Chest up and back straight.
- Arms out in front for stability.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1.5 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1.5 times the specified amount.
Details
Height of the bar must allow your feet to hang at hip-height. So roughly 1.5x full-stretch height.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Landing Two feet.
