Fast hands (hip bounce)

3 sets of 5 hip-bounce reps: both hands up to jugs and back, then down and back. 3 min rest.

Slot: On the wall
Focus: Timing
Time: 8 min
Intensity: Moderate
Injury risk: Moderate
Intervals: 3 rounds, 3:00 rest
Equipment: Spray wall, System board, Overhang

How to do it

On a spray wall or system board, stand with your feet a bit wider than your hips and your knees bent, holding two jugs at chest height. Find a pair of jugs above and a pair below. Bounce both hands together up to the top jugs and back to the start, then down to the low jugs and back: that's one rep. Make the weightless moment with your hips: sag away from the wall, then drive them in as your hands move. Glance at each target, then look between them and let your memory land the hands. Do 5 reps in a row, 3 sets, with 3 minutes rest.

Who it’s for

Climbers who are slow or hesitant moving both hands at once, and anyone working toward dynos. Your feet stay on, so it’s a lower-risk way to practise making a weightless moment with your hips and landing your hands by memory.

Common mistakes

Pulling with the arms. Sag away, then drive your hips in. The hips give your hands the moment to move.
Staring at one target. Glance at each jug, then look between them.
Stiff legs. Knees bent and feet wider than your hips. Straight legs can’t make the bounce.
Cutting the rest short. Tired reps become an arm workout and teach sloppy timing.
Feet coming off. Keep them on. Once they leave, it’s a different drill.

How to progress

Move the target jugs further apart, then use smaller holds as targets. Once it’s smooth, take the same hip timing onto double-hand moves on real boulders.

When it fits

The training periods this exercise fits into in Blok Sessions.

Power Explosive moves, momentum and coordination.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.