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Rope Climbing
A rope climb for the back, grip and whole-body pulling strength.
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Target
Back
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
1-3 climbs
Execution
How to perform
1. Use a securely anchored rope over a padded landing area and learn the foot lock first.
2. Grip the rope with both hands and jump or step into the climb with control.
3. Pull with your arms while clamping the rope with your feet to support your weight.
4. Descend hand over hand under control, never sliding fast, and stop before grip fails.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Use a securely anchored rope over a padded landing area and learn the foot lock first
- 2Grip the rope with both hands and jump or step into the climb with control
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.