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Rock-over repeats

3-5 rock-over moves, 3 slow tries per side each.

On the wall
Balance
23 min
Moderate intensity
Moderate injury risk
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.

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.

Rock-over repeats

0:00 / 23:05

Ready

23:05

18 rounds

3-5 rock-over moves, 3 slow tries per side each.

18
rounds
1:00
rest
23:05
total

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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.