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Plyometric Campusing

AdvancedStrengthTier T4

A drop-and-rebound drill on an overhanging board. You hang on the higher rung, drop both hands to the lower rung, absorb the drop, then drive back up and re-catch.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man hanging matched on a higher campus rung, feet free, before the drop.

    Step 1 of 5

    Hang matched open-handed on the higher rung, feet free - set before the drop.

  2. A man catching the lower rung with both hands, elbows bent to absorb the drop.

    Step 2 of 5

    Drop both hands to the lower rung and absorb the downward motion - elbows soft, never locked.

  3. A man driving back upward from the low catch, elbows unloading into the rebound.

    Step 3 of 5

    Reverse the absorbed downward motion into an upward drive - as rapidly and smoothly as possible.

  4. A man re-catching the higher rung with both hands after the rebound, elbows soft.

    Step 4 of 5

    Jump back up and re-catch the higher rung with both hands - elbows still soft.

  5. A man hanging matched on a higher campus rung, feet free, before the drop.

    Step 5 of 5

    Hang matched open-handed on the higher rung, feet free - set before the drop.

Safety Information

Practise only in a properly equipped climbing facility over a matted landing with qualified supervision or instruction only after easy campus work has been felt out on large holds - this is very advanced. Anyone with a finger, elbow, shoulder or wrist problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain, slip or fatigue. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.