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ForEliteAtheletes toFunRunners
26
1. Start as you mean to
go on,
keep your arms
as straight as possible
(this means you are
using your skeleton
rather than your
biceps)
2. Twist your hips
90 degrees
so your
feet are facing the
bracing on the side
of the wall
3. Bring up your leading
foot up
(this is your left
if you are right handed)
and press your toe
against the inside of the
brace to create enough
friction to bring your
trailing foot from the floor
to the inside of the frame
4. Bring up and press your
trailing foot
against the
inside of the frame to create
enough friction to bring your
lead foot from the brace to
the top of the wall – push
your trailing foot out to the
side, not down
5. Heel hook!
Bring your
lead foot up quickly and
hook your heel over the
top of the wall – to get
a great heel hook, point
your toe down hard you’ll
see the heel becomes
a hook
6. Knee hook!
Drive your leading knee up and over the
top of the wall (start this by driving your hips up) and
lock the back of your knee down. To really get a good
knee hook, pull your lead foot backwards
7. Elbow drive!
Drive
the leading elbow over
the wall (aim over and
behind it)
8. A good elbow drive
will pull you up onto the wall
RACE: TECHNIQUE
The Beard at Dirty Dozen Races tutorial
How to do...
... Hangover walls
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