Jump into lock-off
Jump to catch a hold with your arm already bent 90 degrees. 4-5 moves, 3-5 tries each.
- Slot
- On the wall
- Focus
- Power
- Time
- 25 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 12 rounds, 1:00 rest
- Equipment
- Boulders, Overhang
How to do it
Find moves where you can jump and catch the hold with the catching arm already bent at about 90 degrees, then hold that position without sinking lower (a lock-off). Do 4-5 moves, 3-5 tries each, resting 1-2 minutes between tries. Stop when you can no longer hold the lock-off cleanly.
Who it’s for
Catching a hold and holding it, which is a different skill from reaching it. If your dynamic moves work but you keep sinking off the catch, this is the gap.
Common mistakes
- Catching with a straight arm. The arm should already be bent about ninety degrees on contact. That’s the whole point.
- Sinking after the catch. If you drop into a straight arm, that try doesn’t count.
- Carrying on once the lock-offs go. Stop when you can’t hold them cleanly.
How to progress
Longer jumps or worse target holds. Keep the tries at three to five per move: this fades fast.
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.
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.