Parkour Exercise - Kash Vault
Parkour exercise - Learn Kash Vault
The Kash vault is a great looking but also one of the more difficult vaults that requires good shoulder and arm strength. It is a mix of the two vaults, dash and kong; hence the name kash.
Setup
Like all vaults, should be trained on a non-slip surface at stomach height. It is necessary that the obstacle has a wide surface that allows for the two unwinds that the movement contains. Always check what is on the other side if there is no clear view.
Performing the Kash Vault
- Run in a straight line towards the obstacle at a medium pace and explosively kick off with a one-legged kick.
- Place your hands on the front edge of the obstacle and unwind while pulling your legs up under your body.
- Before the legs pass through the arms, they must release the surface using the powerful unwind while the legs are extended forward, like a dash. The arms are then reattached to the surface behind the body to hold the body weight.
- Take off like a dash and separate your legs on landing to ensure the flow continues.
Add just the right amount of momentum to the jump on your hands so you have time to quickly pull your legs through and finish the move by doing a dash vault.
Pre-exercises
Do the monkey vault, where you land with your legs up on the obstacle after your arm kick-off. This way you can work your way further and further over the obstacle with your legs until you eventually do the kash vault.
Problem statement
- The transition from the first position to the second requires good coordination. Make sure not to speed up too much in the first part of the movement, as this will make it easier to control the transition.
Variety of options
Kash-2-Split:
Performed by splitting the legs at the end of the execution instead of keeping the legs together.