Kong Vault by Young Flip Rodriguez at Miami Freerunning

The Kong Vault is a great Parkour move, and we’re lucky enough to have David “Young Flip” Rodriguez from G4’s Jump City show us exactly how to execute this maneuver. In our featured video Flip takes us through a step by step progression on learning the Kong Vault. He is a professional freerunner, member of Miami Freerunning’s elite team and the perfect person for the job.

Parkour has made quite a presence in popular culture over the past few years, making its way into commercials, movies and television shows. Sure it looks cool, but our attention is focused on what an incredibly challenging workout this discipline can be. Whether they’re running, jumping, climbing or any other gravity defying moves, these urban athletes are building high performance bodies. Parkour was developed by the French as a way to move through space as efficiently as possible (and the closely related freerunning discipline adds in more cool tricks and flips). The Kong Vault maneuver in particular is used by parkour traceurs and freerunners to efficiently travel over an object.

I started adding some Parkour techniques into my own training about a year ago, but it was a few months ago that I met up with Miami Freerunning’s team captain Adrian Gonzalez and started making parkour part of my lifestyle. Check out the video, then go take it to the streets!

Published by Mike Fitch

Mike is the founder of Global Bodyweight Training. He has more than 12 years as a fitness professional encompassing a wide range of disciplines which he draws upon to create the GBT system.

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  1. Very cool clip. Really liked seeing the training that goes into the application of parkour. Will start using more of the strength training in my own practice. Any recommendations you can give me for ordering the rings flip was using to do pull ups? Thanks for the post!

    1. Hey Dave, glad you enjoyed the Kong Vault post. You can actually order the gymnastics rings on our site at Global Bodyweight Training. Just go to the shop tab at the top of the page. There are an incredible amount of exercises you can perform with the rings. I use them in my training almost every workout. Good luck and check back for some rings training videos to come.

  2. Love the way he broke down the Kong Vault! Flip showed a nice progression to work up to the full Kong. Thanks Mike, you’re really adding to the tools in my toolbox…

    1. Thanks for the support! Flip did an excellent job on the tutorial. Feel free to send us some pics of your Kongs!

  3. I do parkour for a living i find it passive and a good way to take your aggresion out

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