Tutorials
Climbing
Traversing
Lesson Level : 10
Hang Traverse
lesson
3m 5s
Video Details

The Hang Traverse is a challenging movement that requires careful technique and body positioning. It involves hanging with straight arms while swinging the body from side to side over a gap, relying solely on hand strength. Practicing this maneuver starts with small drops to build confidence and comfort while using one's feet to assist in balance and motion.

Key to successfully navigating the Hang Traverse is the establishment of a rhythmic swinging pattern. This involves alternating hand grips as the body swings, allowing momentum to help move across the gap more smoothly. Building endurance and strength in the shoulders is crucial, as hands alone will bear all the weight during the traverse, making dead hang training beneficial for preparation.

The environment plays a significant role in the difficulty of the Hang Traverse, as uneven surfaces or lack of gripping points can increase the challenge. It's important to adapt and assess each situation while starting at manageable heights and distances, gradually pushing boundaries for skill enhancement. With persistence and practice, one can master this impressive parkour skill.

Key Points:

  1. The Hang Traverse requires a combination of strength, rhythm, and proper technique to cross a gap using only hand grips while hanging.
  2. Establishing a rhythmic motion by swinging the body and alternating hand grips helps in smoothly traversing gaps and building shoulder strength.
  3. Different environments present unique challenges; thus, starting small and gradually increasing height and distance will facilitate progression in mastering the Hang Traverse.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a full-hang traverse over a gap where your body and legs are not in contact with anything. You are effectively hanging over a gap where your feet are over hip-height from the ground.

Traverse with your only your hands a full 15-steps in one direction and then climb-up at the end on top of the hang without dropping to the floor.

Repeat only once in each direction.

Your climb-up can use feet and hands and anything needed to get back up.

You must traverse on a concrete material with no over-grip. You cannot use railings or bars on the traverse - but you can for the climb-up.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x15 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x15 times the specified amount.
Details
Traverse 15-steps or more.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
While hanging over the gap, your feet must be over hip-height or greater from the floor.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 1 repetitions
+ / -
You can repeat more than specified.
Details
Demonstrate once per direction.
hands.
The hands must be Pronated Grip
Details
Hands should be pronated over the front edge of the wall.
Transcript
																									

														
10

														
okay so this is a hang

													

																									

														
14.679

														
Traverse where you have a straight

													

																									

														
19.76

														
arm and your body is swinging left and

													

																									

														
25.32

														
right and effectively

													

																									

														
30.519

														
you Traverse over a gap and this is

													

																									

														
34.92

														
particularly uh tricky because you've

													

																									

														
37.079

														
got nothing other than the hands and

													

																									

														
40.079

														
your straight arm so you're not going to

													

																									

														
42.28

														
be able to go anywhere um other than off

													

																									

														
45.719

														
of the uh Traverse now um start low

													

																									

														
50.68

														
start with you know just a small drop

													

																									

														
53.52

														
below you um and the full Traverse where

													

																									

														
57.76

														
you're on the side of a wall using your

													

																									

														
60.28

														
feet you want to be super um comfortable

													

																									

														
63.68

														
with that first um this sort of full

													

																									

														
67.96

														
hang Traverse um can be very taxing on

													

																									

														
70.799

														
the shoulders and um yeah you know you

													

																									

														
74.32

														
haven't got your feet to to help you if

													

																									

														
76.88

														
you can create a rhythm where you're

													

																									

														
81.04

														
moving both the hands and or one hand as

													

																									

														
84.759

														
your body swings towards uh the side

													

																									

														
87.68

														
that you're moving to this is going to

													

																									

														
89.72

														
help help so uh for instance you would

													

																									

														
92.6

														
swing to the right you grab to the right

													

																									

														
95.04

														
as you swing back you grab with the left

													

																									

														
97.439

														
and then you can repeat there and there

													

																									

														
100.72

														
there and there and this Rhythm allows

													

																									

														
105

														
you to Traverse over the Gap with much

													

																									

														
108.36

														
more ease um but yeah uh it's one of

													

																									

														
112.399

														
those things that the more you do the

													

																									

														
114.2

														
more you'll become comfortable with it

													

																									

														
116.159

														
the more you'll build up that muscular

													

																									

														
118.52

														
uh system to uh hang off of the

													

																									

														
121.52

														
shoulders and be used of holding your

													

																									

														
124.56

														
body weight uh dead hang work on a bar

													

																									

														
127.439

														
is definitely going to help too um the

													

																									

														
130.08

														
tricky part about sort of Parkour

													

																									

														
132.64

														
traversing in this way is uh one your

													

																									

														
137.28

														
hands are going to be on concrete um and

													

																									

														
140.48

														
two sometimes you don't have something

													

																									

														
142.36

														
to climb up onto so you know the rail

													

																									

														
145.64

														
above um that's not always there and

													

																									

														
148.4

														
it's very hard to get up so you have to

													

																									

														
150.28

														
make it across um so you know different

													

																									

														
153.92

														
scenarios and different environments are

													

																									

														
156.08

														
going to give you different challenges

													

																									

														
158.44

														
uh but it's a super useful thing to do

													

																									

														
160.48

														
and uh it's really good to be able to

													

																									

														
163.959

														
move um over a gap just using your hands

													

																									

														
167.84

														
uh give it a try start off small as I

													

																									

														
169.64

														
say and gradually build up and on height

													

																									

														
173.08

														
and distance and that's what you need to

													

																									

														
176.56

														
do for the Hang Traverse
Subtitles (SRT) 
1
00:00:10,000 --> 00:00:19,000
okay so this is a hang

2
00:00:14,000 --> 00:00:24,000
Traverse where you have a straight

3
00:00:19,000 --> 00:00:29,000
arm and your body is swinging left and

4
00:00:25,000 --> 00:00:30,000
right and effectively

5
00:00:30,000 --> 00:00:36,000
you Traverse over a gap and this is

6
00:00:34,000 --> 00:00:39,000
particularly uh tricky because you've

7
00:00:37,000 --> 00:00:42,000
got nothing other than the hands and

8
00:00:40,000 --> 00:00:45,000
your straight arm so you're not going to

9
00:00:42,000 --> 00:00:50,000
be able to go anywhere um other than off

10
00:00:45,000 --> 00:00:52,000
of the uh Traverse now um start low

11
00:00:50,000 --> 00:00:57,000
start with you know just a small drop

12
00:00:53,000 --> 00:00:59,000
below you um and the full Traverse where

13
00:00:57,000 --> 00:01:02,000
you're on the side of a wall using your

14
00:00:60,000 --> 00:01:07,000
feet you want to be super um comfortable

15
00:00:63,000 --> 00:01:10,000
with that first um this sort of full

16
00:00:67,000 --> 00:01:13,000
hang Traverse um can be very taxing on

17
00:00:70,000 --> 00:01:16,000
the shoulders and um yeah you know you

18
00:00:74,000 --> 00:01:20,000
haven't got your feet to to help you if

19
00:00:76,000 --> 00:01:23,000
you can create a rhythm where you're

20
00:00:81,000 --> 00:01:27,000
moving both the hands and or one hand as

21
00:00:84,000 --> 00:01:28,000
your body swings towards uh the side

22
00:00:87,000 --> 00:01:31,000
that you're moving to this is going to

23
00:00:89,000 --> 00:01:34,000
help help so uh for instance you would

24
00:00:92,000 --> 00:01:36,000
swing to the right you grab to the right

25
00:00:95,000 --> 00:01:40,000
as you swing back you grab with the left

26
00:00:97,000 --> 00:01:44,000
and then you can repeat there and there

27
00:00:100,000 --> 00:01:47,000
there and there and this Rhythm allows

28
00:00:105,000 --> 00:01:52,000
you to Traverse over the Gap with much

29
00:00:108,000 --> 00:01:53,000
more ease um but yeah uh it's one of

30
00:00:112,000 --> 00:01:55,000
those things that the more you do the

31
00:00:114,000 --> 00:01:58,000
more you'll become comfortable with it

32
00:00:116,000 --> 00:01:61,000
the more you'll build up that muscular

33
00:00:118,000 --> 00:01:64,000
uh system to uh hang off of the

34
00:00:121,000 --> 00:01:66,000
shoulders and be used of holding your

35
00:00:124,000 --> 00:01:69,000
body weight uh dead hang work on a bar

36
00:00:127,000 --> 00:01:72,000
is definitely going to help too um the

37
00:00:130,000 --> 00:01:77,000
tricky part about sort of Parkour

38
00:00:132,000 --> 00:01:79,000
traversing in this way is uh one your

39
00:00:137,000 --> 00:01:82,000
hands are going to be on concrete um and

40
00:00:140,000 --> 00:01:85,000
two sometimes you don't have something

41
00:00:142,000 --> 00:01:88,000
to climb up onto so you know the rail

42
00:00:145,000 --> 00:01:89,000
above um that's not always there and

43
00:00:148,000 --> 00:01:93,000
it's very hard to get up so you have to

44
00:00:150,000 --> 00:01:95,000
make it across um so you know different

45
00:00:153,000 --> 00:01:97,000
scenarios and different environments are

46
00:00:156,000 --> 00:01:100,000
going to give you different challenges

47
00:00:158,000 --> 00:01:103,000
uh but it's a super useful thing to do

48
00:00:160,000 --> 00:01:107,000
and uh it's really good to be able to

49
00:00:163,000 --> 00:01:108,000
move um over a gap just using your hands

50
00:00:167,000 --> 00:01:112,000
uh give it a try start off small as I

51
00:00:169,000 --> 00:01:115,000
say and gradually build up and on height

52
00:00:173,000 --> 00:01:120,000
and distance and that's what you need to

53
00:00:176,000 --> 00:01:120,000
do for the Hang Traverse