High-step into dyno
Rock onto a high foot, then drive into a dynamic move. 4-5 moves, 3-5 tries each.
- Slot
- On the wall
- Focus
- Momentum
- Time
- 20 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 12 rounds, 1:00 rest
- Equipment
- Boulders, Overhang, Slab vertical
How to do it
Find (or set) a move from a high foothold to a big handhold. Put your foot high, shift your hips over it, then stand up explosively and jump or reach dynamically to the hold. Start with short, easy versions and catch with control. Do 4-5 different moves, 3-5 tries each, resting 1-2 minutes between tries.
Who it’s for
Generating from a high foot, which is one of the most common comp shapes and one of the least practised. It links two skills most climbers train separately.
Common mistakes
- Standing up slowly then jumping. It’s one movement. The rock-over feeds the jump.
- Starting big. Short, easy versions first, catching with control.
- Hips behind the foot. Get your weight over the high foot before you drive.
How to progress
Longer moves and worse catches. If the rock-over is the weak part rather than the jump, do rock-over repeats for a few weeks first.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Power Explosive moves, momentum and coordination.
Related blocks
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.