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Robot exercise

5-6 easy boulders moving only one body part at a time.

Slot
On the wall
Focus
Stability
Time
20 min
Intensity
Low
Injury risk
Low
Intervals
5 rounds
Equipment
Boulders, Easy circuit

How to do it

On easy boulders, move only one body part at a time, like a robot: one hand, then one foot, then the hips, never two at once. Pause briefly after each movement. As it gets easier, make it stricter - for example, move your hips as a separate step before each reach. Climb 5-6 boulders this way. It shows where your balance or sequence is off.

Who it’s for

Climbers who can’t feel where their weight is. Moving one limb at a time takes away every chance to swing or rush, so if your balance is off, you find out on the move rather than three moves later.

Common mistakes

  • Moving a hand and shifting the hips at the same time. That’s two movements. The hips get their own step.
  • Pausing without settling. The pause is for finding balance, not for counting to one.
  • Choosing boulders that are too hard. Easy problems. As soon as you’re fighting, you stop being able to isolate anything.
  • Forgetting it’s a diagnostic. When a move doesn’t work robot-style, that’s information about your sequence, not a reason to abandon the drill.

How to progress

Get stricter rather than harder: make the hip shift a separate step before every reach, then add a two-second pause after each movement. Only then move to steeper terrain.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.

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.