Every parkour athlete knows what a Kong Vault is all about. This powerful move requires diving over an obstacle with tucked legs to gain the height needed to clear it — usually a parkour box or a bar. While this dynamic jump relies on a strong push-off to conquer the obstacle, have you ever wondered how it works for your body? Today, we’ll take you through it.

Body Benefits of a Kong Vault

There are plenty of benefits your body gains from performing a Kong Vault: upper body strength for take-off, core stability for control, and leg drive with a strong tuck.

Upper Body (Take-off & Push Phase) 

• Shoulders low or level with hips
• hands push back strong

Muscles: Chest, Shoulders, and Triceps

Core (Mid-Air Control)

• Brace core 
• Hips above shoulders

Muscles: Hip Flexors, Abs & Obliques, and Spinal Stabilizers

Lower Body (Leg Drive & Tuck)

• Explosive knee tuck
• Soft landing

Muscles: Glutes, Hamstrings, and Calves

Safety Notes for Kong Vault

• Don’t lean too far forward
• Keep hips stacked above shoulders
• Spot your landing & commit
• Practice only with proper training and supervision