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 intensity
- Injury risk
- Moderate injury risk
- 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.
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.
Fast hands (hip bounce)
0:00 / 8:05
Ready
8:05
3 rounds
3 sets of 5 hip-bounce reps: both hands up to jugs and back, then down and back. 3 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 3:00
- rest
- 8:05
- total
Done.
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Take the quizWho 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.