Rope Climb

Technique

How to perform Rope Climb

1. Grip the installed climbing rope overhead and establish the wrapped leg and pinched-foot support.
2. With your hands supporting you, release the foot lock enough to bring your knees upward and reposition your feet higher on the rope.
3. Secure the rope between your feet again before driving upward through your legs.
4. Pull with your arms as you extend your hips and knees, then move your hands to a higher grip.
5. Repeat the foot reset, leg drive and higher hand placement for the intended climbing distance.
6. To descend, keep control with your hands and feet, lowering one hand at a time and progressively repositioning the foot hold rather than dropping or freely sliding.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.