Exercise – Ground Kongs

The Ground Kong quadrupedal movement is great for those with the hip mobility and wrist strength to make progression towards their parkour vaults, planche, and general pressing strength. In this exercise, we’re in a low squat before placing our hands out in front of us on the ground. Upon placement, we lift our hips and hop our feet to our hands.

Those with mobility restrictions should first work on their squat form, hip flexibility, and wrist strength. One of the keys to this movement is pulling the shoulders forward past the hands as you lift your hips.

We love the Ground Kong because the exercise has many scales to increase it’s difficulty. Those include one or more of the following:

• Trying the exercise backwards for more pressing work
• Floating the hips in the air longer as we hop
• Diving further for distance