Climbing a steep, overhanging wall is a test of power, timing, and body awareness. When the route demands rapid, explosive movement---commonly called a "campus"---the right technique can make the difference between a fluid flow and a frustrating tumble. Below is a step‑by‑step guide that breaks down the physics, the body mechanics, and the training methods you need to turn chaotic campus moves into controlled, repeatable power bursts.
Understand the Mechanics of a Campus Move
| Component | What It Means for You | Key Cue |
|---|---|---|
| Momentum | The swing of your legs and arms creates forward (or upward) momentum. | "Push‑and‑pull the swing, don't fight it." |
| Center of Mass (CoM) | Your CoM must stay over the footholds you intend to land on. If it drifts too far forward, you'll lose balance. | "Keep the CoM right above the target hold." |
| Hook & Release | A quick lock‑off with one hand followed by an explosive release of the opposite hand. | "Hook, snap, repeat." |
When you master the interplay of these three, the move feels like a single, fluid motion instead of a series of disjointed jumps.
Build the Foundation: Strength & Flexibility
2.1 Core Power
- Hollow Holds & Reverse Crunches -- 3 sets of 20‑30 seconds.
- Weighted Planks -- add 5--10 lb plates progressively.
2.2 Upper‑Body Explosiveness
- Campus Board Ladder -- start with 2‑finger rungs, keep the reach distance small (≈ 10 cm) and focus on clean, locked‑out swings.
- Weighted Pull‑Ups -- 4--6 reps, 5--15 lb added weight, emphasizing a fast "jerk" at the top.
2.3 Leg Drive
- Box Jumps -- 3 × 8, focus on a tight ankle‑knee‑hip chain.
- Plyometric Lunges -- alternate legs, maintain upright torso.
2.4 Flexibility & Mobility
- Hip‑Openers (Butterfly Stretch, Pigeon Pose) -- 2 × 30 seconds each side.
- Shoulder Dislocates with PVC -- 2 × 15, keep elbows soft.
Learn the Movement Pattern on a Low‑Angle Campus Board
- Start Position -- Both hands on the lowest rung, feet flat on the ground.
- Swing Initiation -- Push off the ground with the legs, generating upward momentum.
- Lock‑Off -- As you rise, engage the core and lock the elbow of the lead arm (the arm that will stay on the board).
- Reach & Catch -- Extend the opposite arm to the next rung, "snapping" the hand on contact.
- Reset -- Release the initial hand, allowing the swing to continue while you lock‑off the new lead arm.
Practice Tip: Perform the sequence slowly at first, then gradually increase speed. The goal is a clean, single‑hand catch every time, not a double‑hand "jump".
Transition to the Wall -- Applying Campus Moves on Overhangs
4.1 Identify the "Camping" Sections
- Look for a series of close, vertical or slightly angled holds that demand a quick, upward thrust.
- Verify that the holds are within a comfortable reach of your full‑extension span (usually 2--3 hand‑lengths on overhangs).
4.2 Set Your Body Position
| Position | Purpose |
|---|---|
| High‑Hip (hips near the wall) | Maximizes pulling power. |
| Low‑Shoulder (shoulders above hands) | Keeps the CoM over the next hold. |
| Feet Engaged (toe‑point or heel‑hook) | Provides a launch platform. |
4.3 Execute the Move
- Heel/Hook Anchor -- Plant the foot on the lower hold.
- Leg Drive -- Explosively push the foot while pulling with the opposite hand.
- Dynamic Reach -- Aim the free hand for the target hold with a "snapping" motion.
- Lock‑Off & Stabilize -- Quickly lock the elbow, re‑center your hips, and prepare the other foot for the next push.
Key Timing Cue: "Push‑then‑pull, not pull‑then‑push." The legs should finish their drive just as the hand catches the new hold, allowing the kinetic chain to flow continuously.
Drills to Refine the Skill
| Drill | Objective | How to Perform |
|---|---|---|
| One‑Foot Campus | Isolate leg drive and improve balance. | Keep one foot on the ground, use only the opposite foot for the push. |
| Timed Campus | Build consistency under fatigue. | Set a 30‑second timer, perform as many clean moves as possible on a low‑angle board. |
| Blind‑Catch | Enhance proprioception. | Close one eye after the lock‑off; the other hand must find the hold purely by feel. |
| Drop‑Down Campus | Practice recovering from a missed catch. | Intentionally miss a hold, drop a few centimeters, then re‑catch the next hold cleanly. |
Incorporate at least two of these drills into each training session for 10--15 minutes total.
Mental Strategies
- Visualization: Before you attempt the move, see yourself executing the exact hand‑to‑hand sequence.
- Chunking: Break the sequence into "push‑phase", "lock‑off", "catch‑phase". Focus on one chunk at a time during practice.
- Commitment: Dynamic moves demand absolute belief in the catch. Hesitation reduces momentum, causing the move to stall.
- Recovery Planning: Have a clear mental plan for a slip (e.g., "heel‑hook, swing, regain"). Knowing the fallback reduces panic.
Common Pitfalls & How to Fix Them
| Problem | Why It Happens | Fix |
|---|---|---|
| Floppy Arms -- arms bend early, losing power. | Over‑reliance on the arms instead of leg drive. | Practice "push‑first" drills, keep elbows locked until the hand contacts the new hold. |
| Too High Center of Mass -- you bounce off the wall. | Insufficient hip engagement. | Pull the hips close to the wall during the lock‑off; imagine "hugging" the wall with your pelvis. |
| Late Hand Placement -- the catch is off‑center. | Poor timing, not syncing with the leg push. | Use a metronome: 1 beat push, 2 beat lock‑off, 3 beat catch. Gradually increase tempo. |
| Over‑gripping -- hands bleed out quickly. | Anxiety and fear of missing the hold. | Train with a "soft‑grip" rule: only grip just enough to hold; relax fingers immediately after catch. |
Sample Training Week
| Day | Focus | Session Outline |
|---|---|---|
| Monday | Upper‑body explosiveness | Campus board ladder (10 min), weighted pull‑ups (4 × 6), core circuit (15 min) |
| Tuesday | Leg power & mobility | Box jumps (3 × 8), plyometric lunges (3 × 10 each side), hip‑openers (10 min) |
| Wednesday | Skill + drills | Low‑angle campus drills (15 min), one‑foot campus (10 min), blind‑catch (5 min) |
| Thursday | Rest & active recovery | Light yoga, foam rolling |
| Friday | Wall application | Warm‑up, climb a chosen overhang route focusing on campus sections, video analysis (15 min) |
| Saturday | Full‑body conditioning | Circuit: pull‑ups, burpees, kettlebell swings (3 rounds), finish with static stretching |
| Sunday | Rest |
Adjust volume and intensity based on your current level; beginners may halve the sets and focus more on technique before adding heavy loads.
Final Thoughts
Dynamic campus moves on overhanging walls are a blend of physics, athleticism, and confidence. The journey from "flailing on the wall" to "smooth, explosive flow" involves:
- Strengthening the kinetic chain (core, legs, arms).
- Practicing the movement pattern on a low‑angle board until it feels automatic.
- Transferring that pattern to the wall with proper hip positioning and leg drive.
- Polishing the skill with focused drills, mental rehearsal, and gradual exposure to harder overhangs.
Remember: Consistency beats intensity . A few minutes of mindful, quality campus work each session will compound into big gains on the wall. So chalk up, swing hard, and let that momentum carry you to the top. Happy climbing!