Quadrupedal Movement (Ground Kongs) - Parkour Training and Conditioning Exercise

Another quadrupedal movement variation, the ground kong has the same application and benefits of basic quadrupedal movement. In addition, it is very similar to one of the most common basic movements in parkour, the kong vault or cat jump (saut de chat). The ground kong is a fundamental step to build up to a kong vault and a great exercise to further develop vaults and other basic gymnastics skills.

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Category:

Sports

Tags:

• parkour
• body
• fitness
• exercise
• exercises
• freerunning
• training
• strength
• conditioning
• quadrupedal movement
• qm
• motion
• quadruped
• quadrupedie
• ground kong
• monkey
• bound
• saut de chat
• cat
• jump
• ryan ford
• apex movement
• Physical Exercise

[hottieEJ]

When I do this I seem to have some sharp wrist pain when I do this. Does anybody else?

[DemonDrills]

try taking smaller steps with less impact. you may be trying to go too big, too fast. if it still hurts you, i would stay away from this exercise until you get stronger or figure out what the problem is from.

[PKmeida]

demondrills, have you ever had any knee pain? if you have how long didi it last for? if suffering from it now - _- but when my knees get better my aim is to condition them and make them stronger? any tips..... plz repley thanks..

[DemonDrills]

if you are having knee pain, reduce any impact you are taking. make sure you are using good form on everything and build up your leg strength.

[PKmeida]

cheers for the advise. have you ever had knee pain? how long did it last for?

[DemonDrills]

fortunately i have never had much knee pain. but i have heard of some very bad cases that were due to people not resting enough or not allowing themselves to heal. make sure you take care of them if they are hurt!

[LibJumper]

Got a black friend who can gallop like this, his hands/feet don't hit at the same time so it's like he's actually galloping. Looks amazing but scary as when he's chasing you.

[jamstamanify]

bet alot of people thought you were crazy if you were doing it in the middle of a park lol

[blytzace]

guys this really helps! and also try to pass ur hand placement with ur feet and then get to dives... ull really get the hang of them and ull get hooked there a really useful vault

[MrMrGaara]

lol good job tarzan.

[faquiado]

@EuropeanNinja i bet 1 month parkour beginners doing palm spins on tables is way more ridicolous than this.

[faquiado]

@Vitaminnn07 lol tarzan

[giyadh]

@PKmeida I was having knee pain, i figured out the cause... never let your heels touch the ground. This is the same for normal running. Never let you're heels touch the ground, so when you run just let the balls of your feet hit, then take off again. Once you start running properly, try jumping and landing without touching your heels, when you land, land in a squat position. NO HEELS!

[EuropeanNinja]

@NinjaFox97 I personally do QM in my backyard. Then only the neighbors think i'm weird. XD