Maximal move on the Campus Board

The exercise “Maximal Move on the Campusboard”  is a climbing-specific drill targeting the pulling chain and upper-body power. Here’s how to perform it step-by-step (this describes the basic upward movement with a slap (Powerslap) — you’ve already learned the different movement variations in the video

• Starting Position: Hang with both arms on a rung of the campus board that suits your ability. Grip the hold at approximately shoulder width.
• Create tension: Actively pull your shoulder blades down and back to create a stable starting position.Engage your core and back muscles to keep your body still and avoid swinging.
• Concentric Phase: Initiate an explosive pull-up by powerfully driving your chest upward toward the rung you’re holding. Depending on your individual level, you may begin transitioning into a pressing phase (as in a muscle-up). Toward the end of the pull, release one hand and slap the board as high as possible. Repeat this motion several times, depending on the intended training goal.
  
• Eccentric Phase: Reverse the movement by releasing the upper hand from the rung and slowly lowering yourself back down. As you near the end of the eccentric phase, place the upper hand back on the initial hold at shoulder width next to the lower hand. Keep your shoulder girdle, core, and back muscles activated throughout to avoid falling into a passive (“long”) shoulder position or uncontrolled swinging.