Guide to Parkour Bar Technique Moves: From Beginner to Advanced

Ever watched someone swing effortlessly from bar to bar, glide through narrow gaps, or pull themselves over obstacles with ninja-like finesse? That's the magic of parkour bar techniques! 

Mastering these moves will transform the way you navigate your environment. Let's dive into the world of parkour bar techniques and explore how to execute them with style and safety.

What Are Parkour Bar Techniques?

Parkour bar techniques are dynamic movements that involve using bars or rails to traverse obstacles. These moves are essential for fluid motion in urban environments and include:

• Lache: Swinging from one bar to another or to a landing spot.
• Underbar: Passing through a gap between bars or obstacles.
• Bar Kip: Transitioning from a hanging position to top of the bar.
• Muscle Up: Pulling up and over a bar in one smooth motion.

Each technique requires a blend of strength, timing, and body awareness. Let's break down each move and learn how to perform them safely.

4 Parkour Bar Technique Move

Here's a detailed explanation of the 4 essential parkour bar technique move that breaks it all down step by step for beginners and aspiring traceurs:

1. Lache: The Art of Swinging

Pronounced “lah-shay”, this move is all about using your momentum to swing from one bar and leap to another bar, platform, or landing spot. It’s one of the most exciting and flowy moves in bar parkour and it builds serious upper body strength, timing, and aerial awareness.

How to Perform a Lache:

• Hang from a bar with a firm grip, arms shoulder-width apart.
• Swing your legs back and forth to generate momentum.
• At the peak of your forward swing, release the bar and reach out to grab the next bar or prepare to land.
• Absorb the impact with bent knees and maintain balance.

Additional Tips:

• Start with low bars to reduce fear and injury.
• Time your release when you’re at the peak of your forward swing.
• Keep your eyes locked on your next target the whole time.

2. Underbar: Swoop Like a Ninja Through Tight Spaces

An underbar involves swinging your body through a gap between bars or obstacles, typically feet first. It's a stylish and efficient way to move through tight spaces.

How to Perform an Underbar: 

1. The Setup

Approach the bar and gap at a steady speed. Remember: not too fast, not too slow.

2. Grab the Bar

Jump and place your hands on the top bar (the one above the gap). Keep your grip firm!

3. Tuck and Swing

Tuck your knees toward your chest and swing your legs forward through the gap, leading with your feet.

4. Smooth Exit

Once your legs are through, extend them out and land on the other side like a superhero.

Pro Tips:

• Start practicing with wide gaps before narrowing the space.
• Keep your body tight to avoid bumping knees or feet.
• Keep your arms slightly bent and don’t let your head drop too low.

3. Bar Kip: Swing Into a Higher Position With Style

Ever wanted to go from hanging on a bar to standing on top of it in one swing? That’s what the bar kip is for. It’s a momentum-based movement that helps you lift your body from a dangling position to a support position on top of the bar.

How to Perform a Bar Kip:

1. Hang From the Bar

Start in a dead hang, gripping the bar with both hands. Your body should be loose but ready to move.

2. Swing Back

Kick your legs backward first to build momentum.

3. Pull and Tuck

As your legs swing forward, bend your knees and pull your legs up toward your chest while simultaneously pulling yourself up.

4. Push Over the Bar

Once your hips reach bar level, use your hands and arms to push your upper body over and end in a straight-arm support position (sitting or standing on the bar).

Pro Tips:

• Time your tuck and pull perfectly after the forward swing.
• Engage your core like crazy.
• Practice on lower bars or with a friend spotting you.

4. Muscle Up: The King of Strength-Based Moves

The muscle up is one of the tough parkour tricks. It combines a pull-up and a bar dip into one smooth, powerful motion. You pull yourself over the bar in one explosive move — no swinging necessary (although you can cheat a little with momentum as you learn).

How to Perform a Muscle Up:

1. Explosive Pull-Up

Hang from the bar and explode upwards like you’re doing a super pull-up. In this position, your chest should reach bar level.

2. The Transition

As your upper chest nears the bar, roll your shoulders over the bar and rotate your wrists forward. Think of it as flipping over the bar while still holding it.

3. Push to Finish

Push down on the bar like you’re doing a dip to get your arms straight and body fully above the bar.

Additional Tips:

• Practice high pull-ups and deep dips separately.
• Use resistance bands or a partner to assist at first.
• Keep practicing explosiveness — speed and strength are key!

Ready to Try Those Parkour Bar Technique Moves?

Mastering bar techniques like the Lache, Underbar, Bar Kip, and Muscle Up is a fantastic way to build strength, coordination, and confidence. If your children are interested in learning parkour the right way, Rockstar Academy is the perfect place to begin their journey. 

As the best Sports & Performing Arts Academy, Rockstar Academy offers a dynamic Parkour Program designed with a structured curriculum that includes exciting events like the RockOlympics—an amazing experience that helps students discover their true potential. 

For a more personalized approach, Rockstar Academy also provides Private Instruction programs tailored to each student’s individual goals and skill levels. With personalized training, ongoing feedback, progress tracking, and at-home exercises, your child will receive the guidance and support needed to thrive. 

Best of all, you can sign up for a free trial class to experience the Rockstar difference before committing. Give your child the opportunity to become a true Life Champion!

FAQ

Do I need to be very strong to start practicing these moves?

Not necessarily. While strength helps, many of these techniques can be learned progressively. Start with basic exercises and gradually build up your strength and confidence.

How can I prevent injuries while practicing?

Always warm up before training, use proper technique, and practice in a safe environment. Consider using mats and starting with lower heights.

Can I practice these moves at home?

Yes, if you have access to sturdy bars or rails. Ensure they can support your weight and are safely installed.

How long does it take to master these techniques?

It varies for each individual. Consistent practice, patience, and proper training will lead to improvement over time.