Learn how to do the wall climb-up. The wall climb-up is used to pull yourself from a hanging position up onto a wall in a quick and efficient manner.
Photo Credit: Lance Cpl. Angelica I via Defense.gov. Annastas. Cropped.
The information in this post has been taken from the Essential Parkour by Sam Fury.
How to do the Wall Climb-Up
Start on a wall you can easily cat leap to cat hang to so you can get the most out of momentum.
As soon as you have a grip on the obstacle use your feet to push your hips back as you pull up and in with your arms. Push your feet into the obstacle, not down. Try to straighten your highest leg.
Your leg push and arm pull is one smooth motion. The aim is to get your chest above the top of the obstacle.
As your chest comes over you need to transition from your hands hanging to your hands on top. For most people this is the hardest part of the climb-up.
Using the momentum from the push/pull quickly take the weight off your hands and ‘pop’ them on top of the obstacle so that your palms are on it.
The more you can push against the obstacle and the more momentum you have the easier it will be.
Once your hands are on top, push up. Keep your chest forward so you don’t fall back.
To make things a little easier you can do the transition one arm at a time and then progress to doing them together when you’re ready.
To stand on the obstacle use one of your feet to kick out a little so you can bring your other foot up on top.
Avoid using your elbows and knees to help you.
Alternatively you can do the wall pop-up to stand.
Once you can do the wall climb-up try doing it from a static hang. Push your body against the obstacle a little to help pop your hips back.
As your legs swing back in, place one foot on the wall and then get your other leg as high as possible so you can transition into the wall climb-up.
Correct technique is what will get you on top of an obstacle but having more strength will make it easier, especially when doing it from a static hang. Some useful exercises to help build strength are:
- Dips. With your hands in front of your chest to mimic the climb-up, as opposed to being out to your sides.
- Pull ups. Standard pull-ups. Not to be confused with chin-ups.
- Reverse climb-ups. Start from on top of the wall and slowly lower yourself down by reversing the climb-up action.
- SFP Super-burpees. The ultimate all-round conditioning exercise.
- Traversing. Hang off an obstacle and traverse around it.
Eventually you can progress to doing a one-armed wall climb-up from a static hang.
LEARN MORE essential parkour skills in the book Essential Parkour Training by Sam Fury.
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