Rock-over repeats
3-5 rock-over moves, 3 slow tries per side each.
- Slot
- On the wall
- Focus
- Balance
- Time
- 23 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 18 rounds, 1:00 rest
- Equipment
- Boulders
How to do it
A rock-over is putting a foot on a high hold and moving your weight over it to stand up. Find 3-5 such moves on vertical or slabby walls. Put your foot high, shift your hips over it slowly, and stand up mainly with your leg rather than pulling with your arms. Do each move 3 times per side, resting a minute between tries.
Who it’s for
Slab and vertical climbing, and anyone who reaches with their arms because their legs won’t commit. A rock-over is a leg press with balance attached.
Common mistakes
- Pulling with the arms. The leg stands you up. Arms are for balance only.
- Rushing the weight shift. Slow. Get your hips genuinely over the foot before you push.
- Foot too low. High foot. That’s the position that’s hard and the one worth training.
- Only doing your good side. Three tries per side on every move.
How to progress
Higher feet, worse handholds, then steeper ground. If the limit is hip range rather than strength, the wall squat and pigeon pose will move it faster than more rock-overs will.
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.
- 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.