Rope Climb
Trains the Lats.
- Equipment
- A climbing rope
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Stand at the base of a hanging rope and take it with both hands, one above the other, arms straight.
- Jump or step up and wrap the rope around one leg, pinching it between the feet so the legs can hold your weight.
- Release the foot pinch and pull the knees up, sliding the feet up the rope, then re-pinch.
- Stand up on the pinched rope while pulling with the arms, moving the hands up one at a time.
- Repeat the pinch, pull and stand until you reach the top or your chosen height.
- Descend hand under hand with the feet still pinching to control the speed, and do not slide.
Common mistakes
- Climbing with the arms alone. The legs do most of the lifting when the feet pinch properly; a climb that is all arms is short and exhausting.
- Losing the foot lock. If the rope slips through the feet, the arms take everything; the pinch is set firmly before each stand.
- Sliding on the way down. A slide burns the hands and the legs; the descent is hand under hand with the feet controlling the speed.
- Reaching too far with the hands. The hands move up a short distance at a time so the pull stays strong; an overreach leaves the arm extended and weak.