The rope climb is an exercise that is used commonly in CrossFit workouts and as a test of upper-body strength. It was even contested at the Olympics in the early 20th century. It targets a wide range of upper-body musculature, including the hands and forearms, shoulders, biceps, lats (latissimus dorsi), and core.
Advantges
- Builds serious grip, biceps, and pulling strength
- Classic test of both strength and strength endurance
- Can be performed with or without involvement from the feet
- Type: Strength
- Main Muscle Worked: Lats
- Equipment: Body Only
- Level: Intermediate
Latissimus Dorsi
Directions:
- 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.
Rope climb Images
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