Pulling Up on Undercling Rungs

The exercise “Pulling Up on Undercling Rungs” is a climbing-specific drill targeting pulling mechanics and lock-off strength. Here’s how to perform it step-by-step: (this describes the basic upward pull variation — you already know the movement variations from the video):

• Starting Position: Grip the undercling rungs of the campus board with both hands at approximately shoulder width. Place your feet shoulder-width apart on footholds or simply on friction against the wall.
• Create tension: Actively pull your shoulder blades down and back to create a stable starting position. Engage your core (abdominals and lower back) to avoid pelvis tilting or sagging of the body.
• Concentric Phase: Engage your biceps and pull your chest toward the campus board by bending your elbows while simultaneously pressing with your legs. Keep your core tight to prevent the hips from dropping. At the end of the upward movement, reach one hand up to the next rung directly above and grip it firmly.
  
• Eccentric Phase: Reverse the motion by releasing the upper hand from the rung and slowly lowering yourself. Near the end of the descent, place that hand back on the starting undercling next to the lower hand at shoulder width. Make sure to keep your core engaged to prevent sagging at the bottom of the movement. Repeat this movement sequence according to your training method.
• Avoid the “long shoulder”: Do not drop fully into a passive hang. Instead, maintain a slight baseline tension in the shoulders (the scapulae should remain down and centered). This reduces your risk of injury.