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Powerslap

From a still position, explode up and slap as high as you can. 6-8 tries per hand.

Slot
On the wall
Focus
Power
Time
20 min
Intensity
High
Injury risk
Moderate
Intervals
12 rounds, 1:00 rest
Equipment
Boulders, Overhang

How to do it

Hang still on the wall from two good holds with your feet on. Pull explosively, as in a fast pull-up, and slap one hand as high as you can, catching a hold or just touching the wall. Keep your shoulders and core tight. Mark your highest slap and try to beat it. Do 6-8 tries per hand, resting 1-2 minutes between tries.

Who it’s for

Anyone whose limit moves fail at the moment of commitment rather than at the hold. It’s a measurable drill, which is rare in power training: you either beat your mark or you don’t.

Common mistakes

  • Starting with a wind-up. Hang still first. The point is generating from a dead stop, which is what a hard move actually asks.
  • Letting the feet cut on every try. Keep them on. If they always blow off, the start holds are too far apart or your core isn’t engaging early enough.
  • Slapping past the mark and calling it a rep. Touch, don’t swipe. A high touch you couldn’t hold isn’t a higher number.
  • Doing sets of ten. Power fades fast. Six to eight tries per hand, then stop, even if you feel fine.

How to progress

Change one thing at a time: worse start holds, a steeper wall, or a target you have to actually catch rather than touch. Mark the height on tape and check it once a month, not every session.

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.