Using The ErgoPill
The ErgoPill has five major types of holds:
The Stepped Edge
The main feature of the ErgoPill is the variable height variable depth edge. This edge is ambidextrous, full-pad-depth, and is designed to be used flat (both loops clipped as in the photos below).
The photos below show a half crimp, but this edge can be used in a drag/open grip, or a full crimp as well. Note that full crimp training is discouraged due to the increased stress is places on your fingers — avoid, or consult an expert.
Place your fingers so that your middle finger is in the middle of the stepped edge, at the top step of the staircase shape.
Use the back wall of the edge as an initial guide but if needed adjust each finger’s depth slightly so that you feel the first crease of each finger lining up with corner/beginning of the edge.
The Flat Edges
20 mm Flat Edge
By clipping both strands of the cord, the edge will sit flat.
20 mm Incut Edge
By clipping only the front strand of the cord, the edge will sit incut and will feel much more positive.
Full Pad+ Flat Edge
The top of the ErgoPill can be used as a full-pad+ (40 mm) edge that supports the DIP joints. Use only with both strands clipped.
Stay honest and don’t wrap your fingers over the other side for at true edge.
Monos
The 20 mm edge has a 20 mm mono built in. There is also a full-pad mono built into the stepped edge. Both of these monos can be used either flat or incut by changing the clipping configuration, just like the flat edge above.
20 mm Mono (flat configuration shown)
By clipping both strands of the cord, the mono will sit flat. Clip only the front strand for an incut mono.
Pinch
The Edges of the ErgoPill form an 85 mm Pinch
Jug
The Jug is one of the more and unique features of The ErgoPill, but is extremely useful. It can be used for one-arm work to train, rehab, or warm up your biceps, shoulders, back, etc. A pair of ErgoPills can be hung from a pull-up bar or rack and used for pullups or two-handed training like a hangboard.
The jug should always be used with both strands clipped.
Training
Training safely and effectively requires controlled load. While you can sling The ErgoPill over your foot and load it to train during travel or to warm up at the crag, we strongly recommend hanging weight from The Pill, or using a load gauge like a Tindeq to control your training load.
Warm up
The Pill is portable enough to bring to the gym, the crag, or the boulders and use for warm-up. Most gyms have weights and loading pins that you can use for a controlled warm up routine.
If you’re outside, sling it around your foot and load progressively.
Rehab
Just like with training, controlled load is everything in rehab. Seek qualified advice on injury rehabilitation, and ask how you can use The ErgoPill to add controlled loading to your rehab routine.