Squeeze boulders
5-6 steep compression boulders, 3 attempts each, 2 min rest.
- Slot
- On the wall
- Focus
- Technique
- Time
- 33 min
- Intensity
- High intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Overhang
How to do it
Compression is holding yourself on the wall by squeezing two holds or features toward each other with your arms wide, like hugging a barrel. Pick 5-6 steep boulders with big holds or volumes far apart. Push your hands toward each other, keep your feet pressing into the wall, and squeeze your core to keep your hips close. Give each boulder 3 attempts, resting 2 minutes between attempts.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Squeeze boulders
0:00 / 33:05
Ready
33:05
15 rounds
5-6 steep compression boulders, 3 attempts each, 2 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 15
- rounds
- 2:00
- rest
- 33:05
- total
Done.
Want this inside a plan? Take the quiz.
Seven questions about your climbing, then a plan built from your answers. Free.
Want this in a plan? Seven questions and you get a plan built around your climbing.
Take the quizWho it's for
Steep boulders with volumes and features far apart, which show up constantly in modern setting. Compression is a strength you can't fake with finger strength.
Common mistakes
- Pulling down instead of squeezing in. The hands push toward each other. That's the whole mechanism.
- Letting the feet come off. Feet pressing into the wall is half the squeeze.
- Hips away from the wall. Core tight, hips in, or the squeeze has nothing to work against.
How to progress
Wider holds, steeper ground, worse features. Seated pike lifts and L-sits build the compression strength that makes these possible off the wall.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.