Traversing on Undercling Rungs at the Campusboard

Training method: Musculos de tracción, Cintura escapular, Tensión corporal
Body part: Campus
Training equipment: IK – Fuerza máxima, Hipertrofia, Resistencia
Performance level: Principiante, Avanzado
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Description of exercise execution

Traversing on undercling rungs at the campusboard is a climbing-specific exercise for the pulling muscles and lock-off strength. Here’s how to perform it step-by-step: (this describes the basic form: side pull with matching hand movement — you already know the movement variations from the video):

  • Starting Position: Start at one side of the campusboard. Grab the undercling rung with both hands placed side by side. Place your feet shoulder-width apart either on footholds or by smearing against the wall.
  • Create tension: Actively pull your shoulder blades down and back to establish a stable starting position. Keep your upper body lightly engaged to avoid using momentum. 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.
  • Movement execution: Traverse toward the other side of the campusboard. With the hand closest to the moving direction (e.g., right hand if moving right), pull along the undercling. Then match with the other hand (either directly or by crossing over). Repeat this process several times or traverse to the opposite side, then repeat in the other direction. The intensity and the number of repetitions determine the desired training goal.
  • Avoid the “long shoulder”: Don’t let yourself completely fall into a passive hang. Always keep a slight baseline tension in your shoulders (the shoulder blades should stay down and centered). This helps minimize the risk of injury.

Common errors

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Variations

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Training methodology and examples

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