Campus (maximum touch)

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Categories

Level

  • Heavy

Muscles Involved

  • Biceps
  • Triceps
  • Lats
  • Shoulders
  • Fingers
  • forearms

Equipment

  • Campusboard

Remark or addition

Description

  • "Maximum touch" is one of the best campus exercises, it works explosive movements as well as  locking off  and contact strength, but be careful since it has a high risk for injuries.
  1. Hang  from the bottom rung of the campus board. Your hands should be about shoulder width or slightly less apart, preferably in an open hand or half crimp grip.
  2. Pull up dynamically with both hands, then in a fluid motion, lunge up with one hand to grab the highest rung possible 1-2-1 up to 1-5-1.
  3. Hold the high rung for one second, then drop back down to the starting position.
  4. Immediately pull back up and lunge with the opposite hand to grab a high rung.
  5. Hold the high rung for one second before dropping down to the starting hold and lowering to your starting position.

Points of attention

  • Try to maintain good form, make sure you don’t jerk your legs and try to keep them in front of your body and straight.
  • Start the exercise with your weakest arm and then switch to your strong arm on the next set. 
  • Stop the exercise if you feel joint or tendon pain in your fingers, arms, or shoulder

Progression Ladder

  • It is possible to use many  sequences when doing this exercise, 1-3-1 or 1-4-1 should be more than sufficient to start with for most climbers.
  • work your way up to your maximum ex 1-5-1.