Grip strength is a crucial aspect for practitioners of parkour, particularly when performing movements such as arm jumps and hanging. Developing significant grip strength is essential, especially for those engaged in activities that require holding one's body weight or executing dynamic movements under stress. Unlike common belief, the primary muscles involved in grip strength are located in the forearms rather than the hands, indicating the importance of focused training in this area for optimal performance in parkour.
A beneficial drill for enhancing grip strength involves practicing the 'cat leap' position against a wall. While in this position, the practitioner should maintain bent arms and elevate one leg to reinforce the grip while pulling downwards into the wall with their fingers. This drill should be performed with intentional exertion, imagining as if one is tearing into the wall to avoid slipping. Holding this position for progressively longer durations, starting from 30 seconds, can significantly improve grip endurance and strength.
In addition to wall drills, diverse training methods should be employed to increase grip strength, such as hanging from bars or gripping various objects in different ways. Engaging in these varied activities fosters not only grip strength but also overall upper body stability. Practicing traversing movements while maintaining grip can further contribute to developing a robust grip, essential for executing complex parkour skills effectively.
Key Points:
- Grip strength, particularly developed through forearm muscle training, is vital for parkour practitioners.
- The 'cat leap' wall drill is an effective way to enhance grip strength through intentional exertion.
- Incorporating a variety of grip-related activities, such as hanging and traversing, can significantly improve grip endurance and stability.
Demonstrate your grip strength by holding the cat-leap position statically on the side of a wall for 30 seconds or longer.
Your arms must be stay bent the whole time, with no more than 120 degree angle. (Try to stay at 90 degrees)
You must keep both of your feet on the wall at all times.
You must only grip the front edge of the wall. No over-grip.
Only hands and feet should be in contact with the wall.
Repeat three times.
repetitions.
duration.
hands.
orientation.
5.279let's talk about grip strength the idea8.719is with a parkour and specifically more11.759the arm jump and sort of hanging and14.16stuff is your grip strength your hand17.279strength is going to be super20.519key a lot of climbers obviously they23.56have really good strength because25they're constantly holding things26.679holding their body under weight under28.96stress and30.679most of the muscles are in your forearm33.28rather than in your hands now one really37.16good drill is to just hold an arm jump42or cat leap position the the cat43.92position on the side of a wall so46.84keeping your arms bent keeping one leg49.12up is going to reinforce that cap51.399position but it's really going to be53.559working the grip the other thing is when56.32you put your fingers over the top so you58.399want to be trying to get as much of your60.32finger over the top of the wall as you62.16can but you're going to be pulling64.32pushing downwards uh as hard as you can67.36to keep on now if you don't and you sort70.4of like relax the the hand this is when72.479it will kind of slip off you really want74.36to imagine that you're gripping the wall77.72as in you're tearing into it so let's80.64give that a go so up onto the wall and83.96from here I'm going to hold this86.6position I'm pushing down as hard as I89.24can90.439while I hold this position now doing93.84this for time is a good drill so you96.88know 30 seconds start with 30 seconds99.64and just focus on trying to you know102.64push as hard as you can downwards with104.479the fingers keeping the arms up the eye107.119level and yeah this is going to be109.32working that grip strength really really112.04well try different things so holding on115.24to different things and hanging off them117.64like bars and you know like120.719position where you're grabbing around122.64the back of a bar um all these different125things are going to increase your grip126.92strength but the cap position holding129.56that and traversing is going to really132.319help increase that grip strength
1 00:00:05,000 --> 00:00:11,000 let's talk about grip strength the idea 2 00:00:08,000 --> 00:00:13,000 is with a parkour and specifically more 3 00:00:11,000 --> 00:00:16,000 the arm jump and sort of hanging and 4 00:00:14,000 --> 00:00:20,000 stuff is your grip strength your hand 5 00:00:17,000 --> 00:00:23,000 strength is going to be super 6 00:00:20,000 --> 00:00:24,000 key a lot of climbers obviously they 7 00:00:23,000 --> 00:00:26,000 have really good strength because 8 00:00:25,000 --> 00:00:28,000 they're constantly holding things 9 00:00:26,000 --> 00:00:30,000 holding their body under weight under 10 00:00:28,000 --> 00:00:32,000 stress and 11 00:00:30,000 --> 00:00:36,000 most of the muscles are in your forearm 12 00:00:33,000 --> 00:00:41,000 rather than in your hands now one really 13 00:00:37,000 --> 00:00:43,000 good drill is to just hold an arm jump 14 00:00:42,000 --> 00:00:46,000 or cat leap position the the cat 15 00:00:43,000 --> 00:00:48,000 position on the side of a wall so 16 00:00:46,000 --> 00:00:50,000 keeping your arms bent keeping one leg 17 00:00:49,000 --> 00:00:53,000 up is going to reinforce that cap 18 00:00:51,000 --> 00:00:55,000 position but it's really going to be 19 00:00:53,000 --> 00:00:57,000 working the grip the other thing is when 20 00:00:56,000 --> 00:01:00,000 you put your fingers over the top so you 21 00:00:58,000 --> 00:01:01,000 want to be trying to get as much of your 22 00:00:60,000 --> 00:01:04,000 finger over the top of the wall as you 23 00:00:62,000 --> 00:01:07,000 can but you're going to be pulling 24 00:00:64,000 --> 00:01:10,000 pushing downwards uh as hard as you can 25 00:00:67,000 --> 00:01:12,000 to keep on now if you don't and you sort 26 00:00:70,000 --> 00:01:13,000 of like relax the the hand this is when 27 00:00:72,000 --> 00:01:17,000 it will kind of slip off you really want 28 00:00:74,000 --> 00:01:20,000 to imagine that you're gripping the wall 29 00:00:77,000 --> 00:01:23,000 as in you're tearing into it so let's 30 00:00:80,000 --> 00:01:25,000 give that a go so up onto the wall and 31 00:00:83,000 --> 00:01:28,000 from here I'm going to hold this 32 00:00:86,000 --> 00:01:29,000 position I'm pushing down as hard as I 33 00:00:89,000 --> 00:01:33,000 can 34 00:00:90,000 --> 00:01:36,000 while I hold this position now doing 35 00:00:93,000 --> 00:01:38,000 this for time is a good drill so you 36 00:00:96,000 --> 00:01:41,000 know 30 seconds start with 30 seconds 37 00:00:99,000 --> 00:01:43,000 and just focus on trying to you know 38 00:00:102,000 --> 00:01:46,000 push as hard as you can downwards with 39 00:00:104,000 --> 00:01:48,000 the fingers keeping the arms up the eye 40 00:00:107,000 --> 00:01:51,000 level and yeah this is going to be 41 00:00:109,000 --> 00:01:54,000 working that grip strength really really 42 00:00:112,000 --> 00:01:57,000 well try different things so holding on 43 00:00:115,000 --> 00:01:60,000 to different things and hanging off them 44 00:00:117,000 --> 00:01:62,000 like bars and you know like 45 00:00:120,000 --> 00:01:64,000 position where you're grabbing around 46 00:00:122,000 --> 00:01:66,000 the back of a bar um all these different 47 00:00:125,000 --> 00:01:69,000 things are going to increase your grip 48 00:00:126,000 --> 00:01:71,000 strength but the cap position holding 49 00:00:129,000 --> 00:01:76,000 that and traversing is going to really 50 00:00:132,000 --> 00:01:76,000 help increase that grip strength
