3 second rule
Hover your hand over each hold for 3 s before grabbing. 3 attempts per boulder.
- Slot
- On the wall
- Focus
- Stability
- Time
- 25 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Equipment
- Boulders, Overhang, Timer
How to do it
On flash-level overhangs, hover your hand above each hold for 3 seconds before grabbing. 3 attempts per boulder. If you can't hover without coming off, your weight isn't over your feet - fix your feet and hips before you grab.
Who it’s for
Diagnosing where your weight is. If you can’t hover, you’re hanging off your arms and your feet aren’t doing their job. It’s uncomfortable and very useful.
Common mistakes
- Rushing the hover. Three full seconds.
- Fixing it by pulling harder. The fix is feet and hips, not arms.
- Choosing boulders that are too hard. Flash level overhangs.
How to progress
Steeper ground or worse footholds. The tell that it’s working is finding yourself naturally settling your feet before a reach on hard climbs.
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.
- Power Endurance Keep your power through one hard move after another.
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.