campus (crossed)

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Categories

Level

  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Lats
  • Shoulders
  • Fingers

Equipment

  • Campusboard

Remark or addition

Description

  • Campus cross-over is a step up from simple campus laddering and requires more control and accuracy.
  1. Hang on the starting rung of your campus-board in a semi open hand position with your hands at shoulder width.
  2. In the first movement you fluently move your left or right hand to the next rung. Unlike simple laddering you cross-over, this means one hand will go over and across the other hand. You chose the distance of movements you make by skipping or not skipping rungs. The more rungs you skip the harder it will be.
  3. To finish of the exercise you should match your second hand on the top rung. Jump off or campus back down to end the exercise.

 

  • Try to strive to  do 3 sets of 5 to 8 moves with 3 - 5 minutes rest in between.

Points of attention

  • As this is a maximal exercise  you should rest between 3 - 5 minutes per set.
  • Always start your set with your weakest hand and as you move trough the set you should switch starting hands each time.
  • You should try to strive to have contact on the same place on each rung. You can use mark-points.
  • Keep your body straight at ALL times. Once your body gets out of balance, the risk on injury gets higher.

Progression Ladder

 

  • If laddering without feet is not yet an option, you can perform this exercise by using footholds under the campus-board. This way you reduce the force required by the fingers and forearms.
  • The wider you move your hands apart, the harder the exercise gets on shoulders and lats.
  • Change the number of rungs you skip or change the height in between the rungs.
  • You can change the angle of the campus-board with steps of 5 degrees to make it hard or easier.
  • Change to a campus-board with smaller or bigger rungs.
  • Add a weight-belt around your hips to increase the weight. Use steps of 1kg at a time.