Upper body and Core Conditioning for Parkour

[FaddishSlayer]

im skinny right now will this make me musclar so i can free run?

[Br0seidon29]

i couldnt help but notice you did dips in perfect time to the claps

[cooled17]

is lifting weights bad for parkour?

[iwantsomegatorade]

@cooled17 Not at all bro. That actually helps you

[zerordieb87]

@cooled17 isolation is bad but compound weight lifting exercises like squats and dead lifts are essential for developing your posterior chain and have no bodyweight equivalent

[cooled17]

awesome vid man!! but just wondering, is lifting weights bad for parkour

[bb33nnii]

cant do that in america :(

[goppel1]

What excercises can I do to train for the muscle up? I can do about 10 pull ups and 15 dips.

[ninjamadness21]

THIS IS REALLY GOOD FOR TRAINING

[uricdeep]

thanks man! It´s an inpiration! Mercy Beaucoup.

[WCFPfilms]

wheres the fatass version?

[pimpmstr89]

damn this guy is pretty strong for a smaller guy

[khris525]

yo zeno i used to do parkour but i got a little lazy and im trying to get back into it again, any advise for me man. p.s. i like the video great workout

[WCarroll91]

Will this help me have sex with white women?

[IvonoftheGWF]

Woaaaaaaaaah. That is some hardcore stuff, but it looks extremely effective.

I would consider buying some scafolding just to do this stuff, amazing.

I would just wonder, would one do all this stuff in one session, or would you have to break it up into a few different pieces and only do a few per session and like do a couple one day, then a couple more another

And wow the Dynos and Muscle ups look unbeilevably difficult.

[peter6773ify]

nice!

[Greyhater1]

great vid bro, i know it has nothing to do with mma but your vids have really improved my fight game

[PrivChurch]

I wish my city had scaffolding and stuff like that...granted it's really cold here, and there probably is.

[TheCakeface97]

god that looks so easy, but yet its so difficult D:

[RashidH1]

I have wanted to start parkour for a while but just dont know where to begin :/

[Shiiransama]

how do you avoid muscle imbalances when doing this?

[Daviusheart]

You're a strong man, bro!!!

[bboybeelzmon]

fucking muscle ups so hard..i can do a lot of pull ups...like 30... but i cant do one muscle up

[tricksta1965]

That little kid in the background was probably like, "Grandpa........why is spiderman doing that?"

[Kello1231]

When that building is done construction... your fucked haha.

[hiddenbroadcaster]

'Till I collapse I'm spitting on these raps long as you feel 'em, 'till the day that I drop you'll never say that I'm not killing 'em (8)

[vallev99]

uh....wat do i do to be able to do these better before i try

[comicbookhero1]

Dude, I stay in the West End in Woodlands but I can't find anywhere both quiet and decent to do my conditioning in the morning. Do you know any good spots?

[o0OMarijuanaO0o]

lol at 01:03 For some reason I thought you were doing normal dips but the camera was above you and then you started doing a handstand on the pole i was like :O

[determinati0n]

i way 10stone, and i want to put on atleast 2 stone :) i do parkour and mma :D please can you tell me a good diet?

[JibsHaveMercy]

man its kinda disgusting how easy you make this look! prob can't do more than 10 pull ups lol

[onioftheash1]

m still trying to find a place where i can do the gibbons and the dynos....

the rest is no problem....

btw, ur body is cool, man....

well conditioned.......

[xThaiEntex]

I like the video.I will practice this stuff because my Climb Up is so bad ._.

[NzSumzN]

TraceurZeno, which part of the muscle does the pull up behind the head train?

[TraceurZeno]

@NzSumzN Traps, Lats and deltoids

[kosseh]

@TraceurZeno

I would like to continue: Unlike Chin-ups and normal pull-ups, it puts almost no strain what so ever on your chest muscles making it a more focused move for your upper back.

[GraffitiSlammer]

@TraceurZeno I sir, am inspired. :-) I want to start Parkour, or atleast get into better shape, and this was pretty helpful to me. Thanks.

[DoodyRFA]

@TraceurZeno Unatural movement, puts strain on the shoulder joint and rotator cuff muscles, ( behind the neck )

[Morphinos]

good video

[javace94]

0:52 Woman: Wtf? lol

Too bad where I live no exist places like this :C

[viking4211]

hmm, muscle ups and such are hard for me , my mate thinks hes stronger though cos he can lift his body weight easier than me, but he is a lot smaller than me, im like 6 ft 2 and weigh about 11 stone, no excuse i suppose though. im just of to fing some scaffolding to jump all over :P

[KONA625]

I still can't do the gibbons..

[KONA625]

mean vid. 

[thatonebzznitch]

who needs bowflex when you can just climb construction poles..

[TraceurZeno]

@thatonebzznitch exactly man!

[SuperWhitty1]

when i tried the dynos i hit my head off the bar

[TraceurZeno]

@SuperWhitty1 lol... look up to the bar and aim your chest to the target and grab.

Getting your chet up is important.

Train well and achieve your goals!

Zeno

[POWpOwPowP0W]

quick question uhm what is the difference between muscle ups and pull up and what is the result difference

[TraceurZeno]

@POWpOwPowP0W A pull up you only raise above the bar, with a muscle up you raise your hips above the bar. Pull ups work the triceps and forearm/grip.

Muscle ups work most of the upper body and core and are functional in ascending up bars, rails, scaffolding, beams and tree branches as well as a strong foundation for wall climbs.

[Z3R0Gooley]

@TraceurZeno dude, are you left handed?

[hawkesburycr]

@TraceurZeno pullups don't work triceps...did you mean biceps? dips are there for triceps

[martialme84]

Dude u rok. wtf with the 32 haters???

[ManAtTheDesk]

How do u avoid having ur body rock back and forth by momentum when u do hanging leg raises? I find after about 5 I cant help but swing a little.

[TraceurZeno]

@ManAtTheDesk lower your legs slowly

[i0nPuNk182]

dang, most of those are tough for me! looks fun though :)

[israxx27]

excellent exercises. I do the same for improvement in parkour, I've been training nearly seven months and I've seen enough progress:).

Greetings from Chile!

[MrGamesraider]

I think this would be better than any weight training since as you build muscle you become more dense and gain a better workout

[laparanoiaoflive2008]

gilipollas hala ya lo e dixo mereces moriiir

[TheBrandonHein]

As Im Watching This Video Im Eating Reese's Peanut Butter Cups.

[HyperColours]

No offence but your training is very basic, your need explosive training.

[XxXalimarXxX]

Dude your fucking ripped!

Any vids of you doing parkour?

[fivefingersoffun]

Great video dude.

[rbruhns1]

Thank you for posting this. Very helpful.

[rbruhns1]

Thank you for posting this. Very helpful.

[alirkar]

Can you make beginners training video, like this is advanced

[KieranMunday]

great muscle ups keep up the good work :D

[100rabhtube]

this is the most useful infrmation for amateurs..thanks..what about lower body strength training??

[Xxsoon2befamousxX]

do you have any suggestions for a begginer in parkour?

like routines i should start to build begginer strength?

[Xxsoon2befamousxX]

do you have any suggestions for a begginer in parkour?

like routines i should start to build begginer strength?

[iBrockoli]

@Xxsoon2befamousxX You should focus on having a solid alround body strength, running, pushups, pullups, quadrapedal movements, dips, and jumps. Im not a huge expert but when I started parkour I just trained Parkour movements (wallruns, Catleap, climbups) and I gained a solid amount of strength. Now i do an allround workout before I start training Using bodyweight, I focus alot on pushups, pullups and dips because im working towards a muscleup which is an essential skill to have

[TraceurZeno]

@iBrockoli the other exercises you refer to are in my other videos.

Cheers

Zeno

[katanaswordmaster]

do you do parkour alone or with a friend?

i like to do this but i'm alone, how do i need to start?

i can do things like a wall run and climbing.

you are freaking awesome.

[beatle201]

hey bro im trying to do cat leaps but i dont have enough strength to do it what work out helps ?

[jachmed]

hey, have you build this muscles only with bodyweight excersises?

or olso with weights?

bye!

[TraceurZeno]

@jachmed I done a fair amount of bodyweight fitness and weight training when I was younger, but since starting Parkour about 4 year ago, I barely lift weights now and focus my real deep strength body weight exercises & using weighted vests or weighted back pack.

[lolproduction23]

traceur you have got to be the most helpful person on youtube thnx dude

[TraceurZeno]

@lolproduction23 thank you!

[c14skiller]

hey, i set a goal to do 40 pullups for june.. i can do 20-25 now.. but im not sure how exactly to train so i can get the result i'm aiming for.. like how many to do and stuff... maybe you could give me some pointers? :D

[TraceurZeno]

@c14skiller your goal is 40 in a row?

[c14skiller]

@TraceurZeno yes, it is.

[mousetrap128]

@c14skiller do 4 sets of your absolute max everyday with 5-15 minute breaks in between. I did this and saw an increase of about 4 pull-ups a week. Different people will get different results though.

[Nitrobucket]

nice dude. muscle ups are hard

[alexdrocullen]

@ZarJ91ArtuR because by doing pull ups you are focusing more in the back muscles and chin ups are focused a little more in your biseps

[smeer15]

Pull ups work your back while chin ups work your biceps

[galilee416]

Great great great material!! Thanks for the ideas!

[8DumbAssProductions8]

Because Pull Ups And Chin Ups Work Two Diffrent Muscles, So U Need To Keep The To Ball

nced

[nos0323]

umm idk if its cause im a girl but i cant do any muscle ups and barely 1 pull up...what kind of exercises shouls i do so that i can slowly build up strength before i sucessfully do pull ups?

[TraceurZeno]

Try out push ups, dips and wall traversing in both directions.

Set a goal to do 3 pull ups in a row, by doing 1 pull up a day, then increase to 2 after a week, then strive to achieve 3 in a row.

Just set yourself other small goals 5-10 push ups in a row etc.

Once you have achieved these goals then practice climbing up and stand on top of a wall around head height, try to do 10 reps. Take as long as you need but complete 10 reps.

These are just some tips.

[nos0323]

ok thank you very much

[nos0323]

o but what are wall traversing?

[nos0323]

nevermind i found out wall wall traversing is thanks soo very much ^^

[hindikoalamilalagay]

@nos0323 everyone starts somewhere...if you practice hard youll be able to do it..

[ChrisSmirnov]

do lots of calisthenics, no weightlifting. do lots of press ups, crunches, back raises, and keep doing that 1 pull up till you can do 2.

[DG268]

didnt c 1 arm pull ups though

[mitsuhote]

The inverse dips and gibbons are mental, dude, this is a great workout.

[ireadWikipedia]

how do i stop swinging around when doing leg raises? also what muscles does it train? o.o

[TraceurZeno]

Lower your legs slowly and control the swing from your core.

[Brewoot9999]

invert dips HOLY SHIT

[AcidicBathWater]

This video is pro man thanks for the upload.

[Braxton6666]

I can do everything there except the muscle ups... I look pathetic with my legs kicking away lol And I thought I was strong... Oh how humbled I am :D

[jayhawk184]

yea dude those muscle ups after you do one i just worked my way up to liek 5 then im out, but i couldnt even do one at first

[fst3v0]

uh... yeah... dino's are beyond my skillset... that shit looks tough.

[runescapegowswiled]

wat song?

[hackinracist]

if this is you in the video then you should send some shit in to G4 to try and get on that ninja warrior show..it seems like you would do a good job

[jaxmaxmuscle]

when starting muscle ups, is it normal to throw 1 arm over first, then the other?

[TraceurZeno]

Most of us started that way, so yes.

[tunca67]

good job.

[dacupsta]

I can finally do dinos XD

[s4xtt]

What muscles do I need 2 improve on in order 2 perform pull-up

[mattmarsh]

lats

[UrJokerProductions]

@s4xtt lats and pullups

[MooseLakerz]

arm muscles and light bodyweight bro

[joe42743]

glasgow? what state

and also im kinda small so anything recomended

[TraceurZeno]

Glasgow the largest city in Scotland, UK

[BoringYPG]

im only 5ft5 and im the best of all my friends.

[DougFighter]

That's only half push-up and half chin-up.

[nikko23miguel]

hey im 14 years old.. can i do push ups and all of that?? if i do push ups and all of that does my height be affected and can i be more taller?? or i cant be tall anymore if i do that?? does age matter???

[TraceurZeno]

No your height will not be affected from exercise.

Eating poor nutrition may affect your height. ;o)

[TraceurZeno]

Yes man.

I Could not do them at first, but I never gave up practicing / training.

[mk9ukrain]

how do u start if you are not able to do 1 pull up, my back muscles and shoulders are not big at all they are really weak, what should i start with

[Archigearour]

With pulls ups you'll be using a lot of your biceps and shoulder muscles, as well as your pectorals (chest muscles)

So a good way to train up for pull-ups would be push ups, as long as you build up a routine and make it a daily habit, you're well on your way.

[melturbrain]

Hey Zeno, Nice Video. Never thought of doing parkour. but ive always wanted to try it, But im too tall. So i just watch videos and give the best information to people that needs help, And your video is a good example. And your reactions to the comments. I like the way your attitude is.

Keep up the good work on the video's.

[mgentile01]

Hey zeno, great video. My training is coming along really well, but I am having a lot of trouble with the muscle-ups. I can't seem to generate enough force to get high enough in the muscle up where you switch to the dip portion. Any tips?

[TraceurZeno]

Good to hear that man.

Muscle ups take time and lots of practice. It was finally this year I got them with no kipping legs

Try and pull the bar to your hips when doing muscle ups.

Also try out negative muscle ups. Where you start from the up position and slowly lower yourself down into full hang.

Hope that helps...

[bloodcorer]

cool video, but could u do anything for starters?

i cant even do a single pull up!

duh...

[TraceurZeno]

Work on press ups and dips, and try and beat your total amount every 3 days.

[bloodcorer]

press ups or push ups? could i do with punches and not with open palms?

[sliptz]

im training right now before i practice parkour cuz its the start of winter

[vinceconnell]

I want to learn parkour but i'm about 30 pounds overwieght and really need to get in shape. any suggestions?

[TraceurZeno]

There is no secrets, just get out and train my friend, and the weight will drop fairly quick.

Zeno

[elgato49]

Love your conditioning vids! I hope i'm as strong as you when i'm your age. I'm 27 and i've been training (Parkour) for just over a year now.

[Hop11111]

how's your diet man?

[TraceurZeno]

My diet is good as it is balanced. I eat heathly during the week, all fresh and cooked from scratch, so I know what is in it. I eat fish, steak, pasta and lots of fruit and vegatables.

I will have some junk food as a treat at the weekend such as pizza or curries.

[Braxton6666]

Hey there, Ive started doing this workout about 3 times a week... I do 5 of everything except anything with abbs I do 10. Is it worth still going to the gym as well as this? I used to go about 3 times a week also.

[TraceurZeno]

Once an exercise becomes easier, make it more challenging, by either adding weight to your body (weighted vest) or increase your reps or change the exercise from normal grip to wide/narrow.

It is up to you if you want to go to the gym...

Keep your exercise varied, so your routine does not become stale.

[elgato49]

Agreed!

[168767728y]

you make muscle ups look so easy but in reallity there so hard!!!!

[lolproduction23]

the people walking by must be like wtf is he doing lol

[corvette786]

how can i train my forearms and wrists mine are very skinny and weak (im 14)

[TraceurZeno]

You can work on wall climbs, wall traversing, pull ups, chin ups and exercise that involves griping/grabing.

Farmer walks are ideal too, You can google or youtube these terms of exercise.

Just remember you are only 14 and still developing mate. You will fill out in a couple of years, just train well and be patient, there is no shortcuts or secrets, good results takes months, better results takes years.

Training is a state of mind!

Zeno

[AnarchyParkour35]

u can also do wat i do wich is u ties weights up in a rope and have like a bar tied onto the other end and roll ur wrist to make the weights reach the top of the bar

[AnarchyParkour35]

btw im 14 to so ur not alone lol

[rkdude7]

@corvette786 cool i'm 14 too and i'm trying to train for parkour lol good luck. :]

[doorslamer2410]

@corvette786 grab a light weight (very light) and hold your arm out then slowly turn ur wrist up and down

[Darkilluionoyster]

I'll be putting up an upper body video ina couple days or soo and I'm 15 if in any way the exercises I make will relate to you :P

[xxButterflyRomancExx]

Don't worry man. I was 14 when I started and I was tiny. I'm still relatively small, but you can tell I have way more muscle now. I'm 16. Just be patient.

[charlesszz]

great exorcises!

where is it recorded btw?

[gonhop]

Which of these should I focus on most for conditioning for raising myself up onto a surface after making my way up to the top, i.e. A building

[imNoT17Toxic]

i was just wonderin 4 u is it harder to land a backflip or frontflip i cant land a frontflip i can land backflips

[TraceurZeno]

I have no idea what thisquestion has to do with this condition video...

For me I find front flips harder, as I have done more backflips than frontflips, although to be honest flips are not really my thing.

[clyse88]

alot of people say abbs r useless, bullshit i think def muscle and gives ability to raise ur legs ya know

[TraceurZeno]

Yes your core is very important!

[clyse88]

ya, i need more practicle strength than benching a damn car

[TraceurZeno]

Good functional strength is useful for you to protect yourself or others, as well as fun or a discipline to see what your body can be really capable of.

[hflat1]

Remember, a weight lifters 'function' is lifting weights, so for them, benching is the most ideal training to do.

[SHINTARO1101]

where is the core of your body?

[TraceurZeno]

The core is the mid section of your body, which covers the abs and lower back muscles. The core is important as most of the bodys movement stems from the core.

[johnbr59]

yeh, your core is probably one of the most important. biceps compared to your core are useless.

this comes from someone with a lumbar disc herniation. core exercises = crucial!

[SamWalkerPK]

Hey, I've been training in parkour for about 2 months now and have decided to start regularly conditioning, the only problem is I can't straighten my left elbow due to an old dislocation, do you have any tips for this or should I just do normal conditioning?

[TraceurZeno]

I would personally find out from your doctor or orthopedic if it is safe to bear body weight, hang, swing with your arms. If so... You could strengthen your arms through cat walking on the ground and cat balancing on rails. You can also look into press ups, pull ups, chin ups and dips. Also you can condition the body through repetition of Parkour movement.

[SamWalkerPK]

Thanks for the advice, it's safe for me to hold my body weight, its just a bit awkward to do pull ups and chin ups, as my other arm takes more weight. Do you know of a replacement for a pullup/chinup?

[TraceurZeno]

wall climbs, traversing along walls and wall dynos.

[sjktss]

So... I don't understand what the f*** this parkour stuff is. It looks like bodyweight training in the ghetto to me.

[TraceurZeno]

\the body weight training is what makes a Parkour Practicioner (Traceur) strong. Parkour is about overcoming obstacles fast, fluid and efficiently.

[Konvictedjeezy]

pretechnically it's a sport used for building discipline getting over a fear and something else can't remember.

[Bellicosis]

awesome vid. you'll be stuffed when they finishing working on that building tho :P

[Braxton6666]

Hey there, Im new to this is there a set limit (starting per whatever) Im pretty strong anyway, but looking at that... Well :S

[TraceurZeno]

you set the reps and sets mate.

Train well!

[clearviewhigh]

YOu do this stuff every day? or every other day?

[3DGTID]

ironicly inverted dips are easier than normal dips

[Uchiha1808]

..Thank you man!..seriously.

[dudebro27]

dynos haha

those are cool

[skrilla420]

wow, good shit!

[TheParkourDuo]

this will help alot on my climb ups thnx zeno

[SticktheFigure]

I love me some dynos on trees. What better way to condition than with nature?

[chopsyify]

sick awersome upper body strength

[chilliwacktraceur]

how the hell do u do muscle ups? and how do u build up to it?

[TmanD6]

swing

[Yoruichi13]

start with basic pull ups, then as you try to do the muscle ups, swing and use leverage until you get used to the movement.

[theFortyOne]

gotta work on dips a hell of a lot as well

what you can do is set a pair of rings (these help, trust me) at about head height, then practice jumping up and onto them, then performing a dip

this really helps the transition

[weBjammin625]

Start with a bar that is just high enough so that it allows you to jump and pull yourself into it lift. The jump should be able to accelerate you up and and makes it much easier, but its a good place to start..and do a shit ton of chin-ups lol

A very motivating video