Rope Climb
- Works
- Lats, plus biceps, forearms, upper back and shoulders
- Equipment
- Other kit
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
- Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
- Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
- To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.
Cues
- Reach high, grip tight.
- Wrap the rope around one leg.
- Pinch with the feet, stand up.
- Climb down hand over hand.
Common mistakes
- Arms only, no foot lock.
- Sliding down, burning the hands.
Where to start
Sets3
Reps3-5 climbs
Rest2 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.