One-hand climbing
Climb 3-4 easy boulders per hand using one hand, swinging the free arm for momentum.
- Slot
- On the wall
- Focus
- Momentum
- Time
- 20 min
- Intensity
- Moderate intensity
- Injury risk
- Low injury risk
- Equipment
- Boulders, Easy circuit
How to do it
On easy boulders with big holds, climb using only one hand. Use your free arm to swing and create momentum, or to balance, and let your feet do most of the work. Climb 3-4 boulders with each hand, resting a minute between climbs.
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.
One-hand climbing
0:00 / 20:05
Ready
20:05
6 rounds
Climb 3-4 easy boulders per hand using one hand, swinging the free arm for momentum.
High risk: read the protocol, stop if anything feels wrong.
- 6
- rounds
- 1:00
- rest
- 20:05
- total
Done.
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Take the quizWho it's for
Finding out how much your feet can actually do. Removing an arm forces the legs and hips to take over, and it exposes exactly where you'd normally pull.
Common mistakes
- Holding the free arm still. Swing it. Momentum is part of the solution.
- Boulders that are too hard. Easy, big holds.
- Only doing your strong side. Three or four boulders each hand.
How to progress
Slightly harder boulders or steeper ground. It stays useful as a warm-up drill long after it stops being difficult.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Power Explosive moves, momentum and coordination.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.