London Bridges
London Bridges is a advanced strength - foot-supported rope hand walk exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii, Forearm gripping muscles, Rhomboids and middle trapezius
- Exercise type
- Advanced strength - foot-supported rope hand walk
Exercise technique
- Setup
Secure the climbing rope overhead and the foot support on the floor.
- Feet
Balance on a locked bar or sturdy box.
- Grip
Hold the rope with both hands.
- Lower
Keep your torso straight and walk your hands downward one at a time while leaning back.
- Limit
Stop near horizontal only as far as you can control.
- Rise
Walk your hands up the rope one at a time to return upright.
- Exit
Step down while both hand and foot supports are secure.
Key technique points
- Lower only to an angle from which you can pull back up.
- Verify that the foot support cannot rotate.
- Grip fully at every hand change.
- Keep hips in line.
- Use short hand steps.
- Keep the surrounding fall area clear.
Common mistakes
Standing on a loose bar
Do not balance on an unlocked Smith bar.
Releasing one hand early
Do not open the grip before the other hand is secure.
Sagging hips
Maintain body alignment during the hand walk.
Lowering too far
Do not reach a horizontal distance from which you cannot climb back.
Sliding the feet
Do not change foot contact under load.
Jerking the pull
Do not compromise grip security with sudden rope forces.
Frequently asked questions
London Bridges: why is “Standing on a loose bar” a mistake?
Do not balance on an unlocked Smith bar.
London Bridges: why is “Releasing one hand early” a mistake?
Do not open the grip before the other hand is secure.
London Bridges: why is “Sagging hips” a mistake?
Maintain body alignment during the hand walk.
London Bridges: why is “Lowering too far” a mistake?
Do not reach a horizontal distance from which you cannot climb back.
London Bridges: why is “Sliding the feet” a mistake?
Do not change foot contact under load.
London Bridges: why is “Jerking the pull” a mistake?
Do not compromise grip security with sudden rope forces.
What should I focus on when doing London Bridges?
Lower only to an angle from which you can pull back up. Verify that the foot support cannot rotate. Grip fully at every hand change. Keep hips in line. Use short hand steps. Keep the surrounding fall area clear.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.