Wait you actually train?
Parkour athletes are often misunderstood. To the casual observer, we might look “weak” compared to other professional athletes. Without the bulk and muscle mass of football players or bodybuilders, people often assume we’re not doing enough strength training or conditioning. The truth is, parkour requires a completely different kind of strength.
You don’t need to bench press hundreds of pounds or spend hours in the gym to excel in parkour. What you need is mobility, explosiveness, and efficient, functional strength. This is why parkour athletes tend to look lean and agile rather than big and buff. In fact, you really only need five simple workouts to build the strength and mobility necessary for parkour. Let’s dive into these essential exercises and explore how they integrate into parkour movements.
1. Push-Ups
Push-ups are vital for developing upper body strength, targeting the chest, shoulders, and triceps. These muscles are crucial for movements like vaulting, climbing, and absorbing impact during landings. Aim to perform 15-20 push-ups per set to build endurance and power.
Integration into Parkour:
Vaulting: Strong push muscles help propel the body over obstacles efficiently.
Breaking Falls: Upper body strength aids in controlling descents and protecting the body during unexpected falls.
2. Dips
Dips focus on the triceps, shoulders, and chest, emphasizing vertical pushing strength. This exercise is essential for movements requiring upward propulsion, such as climb-ups.
Integration into Parkour:
Climb-Ups: Efficiently transitioning from a hanging position to standing atop an obstacle demands strong triceps and shoulder engagement.
Overcoming Obstacles: Dips enhance the ability to push the body upward during various parkour maneuvers.
3. Pull-Ups
Pull-ups develop the upper back, biceps, and forearms, crucial for pulling movements in parkour. Many individuals struggle with pull-ups; if that's the case, start with passive hangs and scapular pull-ups to build foundational strength.
Integration into Parkour:
Laches (Bar Swings): Pulling strength is vital for generating momentum and controlling swings between bars.
Underbars: Navigating under obstacles requires a strong pull to maintain speed and fluidity.
4. Full Range of Motion Squats
Performing deep squats with heels flat on the ground enhances lower body strength and flexibility. This is crucial for jumping power and safe landings.
Integration into Parkour:
Jumping: Strong legs contribute to higher and farther jumps, essential for clearing gaps and obstacles.
Absorption: Proper squat technique allows for effective shock absorption during landings, protecting the knees and hips.
5. Sit-Ups
Sit-ups strengthen the core muscles, providing stability and control during dynamic movements. A solid core prevents loss of form and enhances overall agility.
Integration into Parkour:
Balance: A strong core aids in maintaining balance on narrow surfaces and during complex sequences.
Transitioning: Core strength facilitates smooth transitions between movements, maintaining flow and efficiency.
Mobility Drills
In addition to strength training, mobility exercises are crucial for maintaining joint health and flexibility. Here are five mobility drills inspired by Movement by David:
1. Hip Circles
Purpose: Enhances hip joint mobility, crucial for high steps and jumps.
Execution: Stand on one leg, lift the opposite knee, and draw circles in the air with the knee. Perform in both directions.
2. Shoulder Dislocations
Purpose: Improves shoulder flexibility, aiding in reaching and climbing movements.
Execution: Hold a resistance band or stick with a wide grip in front of you. Keeping arms straight, raise it over your head and behind your back, then return to the front.
3. Ankle Dorsiflexion Stretches
Purpose: Increases ankle flexibility, important for precise landings and balance.
Execution: Stand facing a wall, place one foot behind, and bend the front knee toward the wall, keeping the heel down. Hold and switch sides.
4. Thoracic Spine Rotations
Purpose: Enhances upper back mobility, aiding in twisting movements and overall agility.
Execution: Sit on the floor with legs crossed, place one hand behind your head, and rotate your upper body toward that side. Repeat on the other side.
5. Deep Squat Holds
Purpose: Improves hip and ankle mobility, beneficial for landing and jumping mechanics.
Execution: Descend into a deep squat with heels on the ground. Hold the position, keeping the chest up and spine neutral.
Final Thoughts
Parkour isn’t about raw strength—it’s about functional movement, control, and efficiency. These five simple workouts—push-ups, dips, pull-ups, squats, and sit-ups—along with targeted mobility drills, form the backbone of a strong and agile parkour athlete.
Remember, you don’t need to spend hours in the gym or follow a complex routine. Focus on mastering these essential exercises, and you’ll see improvements in your performance, balance, and resilience.
For more inspiration and mobility drills, check out Movement by David on YouTube and Instagram:
Train Hard, Trian Safe. Transcend Beyond
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