Enter by jumping from a crouch → lift your hips (essential if you don't want to hit the obstacle)
Lean your upper body far forward. Think of it as bowing
Set your shoulders and eyes at the height of the obstacle before you jump
Swing your arms back just before the jump — use the swing momentum
The last step of the run-up is a release of tension — you sink down, lowering your shoulders and eyes toward the obstacle. You only get jump power by letting go and sinking
Keep your legs extended behind you until you've cleared the obstacle — the moment you bend your knees, your chest comes upright and you can't get over. Your head and chest should keep looking at the ground to the very end
Hand support
Jump first, and think of the hands as a supplement
Push off with the hands too, bouncing off them like springs as you move forward
Supplementary Training
Arm pushing strength (the ability to hold your weight is the key)
Handstand
Pike push-up
Hip mobility → hip flexor
Frog jump, bunny hop, ground kong
Tuck jump
Ground kong
Hip mobility exercises, iliopsoas strengthening exercises
Mobility Isn't Actually That Important
You don't necessarily need the flexibility to squat deeply
As you jump, your hips rise, your upper body becomes horizontal, and this opens up room for your legs to pass through
Your hands leave the ground just before your legs pass them
Start from the ground and practice slowly, step by step, and anyone can learn it
Progressions to the MovNat Front Vault
Parkour Kong Vault Practice Method
Parkour Tutorial — Kong Vault (Vaults #5)