Rope Climb

IntermediateOtherCompoundPullStrength
Rope Climb — start position
Rope Climb — end position

How to do it

  1. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  2. 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.
  3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  4. 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.
  5. To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Muscles worked

Primary:Lats
Secondary:BicepsForearmsMiddle backShoulders

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

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