Rope Climb
Rope Climb is a skill and strength - climbing with hand grip and foot lock 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, Deltoid
- Exercise type
- Skill and strength - climbing with hand grip and foot lock
Exercise technique
- Check
Inspect the rope's upper attachment, wear and safety of the area below.
- Grip
Grasp the rope overhead with both hands.
- Lock
Practice low down: wrap the rope around one leg and pinch it between your feet.
- Tuck
Pull with your hands as you bring your knees toward your chest.
- Rise
Reestablish the foot lock and extend your legs to climb.
- Advance the hands
With your weight on your feet, move your hands upward one at a time.
- Descend
Release the foot brake gradually and lower slowly hand over hand.
Key technique points
- Learn the foot lock before climbing high.
- Take a full grip with every hand change.
- Do not make a long free slide.
- Do not let the rope rub quickly through bare hands.
- Descend before your grip strength is exhausted.
- Keep the area below clear.
Common mistakes
Pulling only with the arms
Do not create unnecessary grip fatigue by omitting the foot lock.
Reaching before establishing the lock
Do not loosen both hands while your foot support is unprepared.
Sliding quickly
Do not surrender the descent without controlling friction and the risk of falling.
Bouncing the rope
Do not shock the upper attachment with a large initial jump.
Climbing too high
Do not climb so far that you lack the strength to descend safely.
Skipping the wear check
Do not load a worn rope or an uncertain attachment.
Frequently asked questions
Rope Climb: why is “Pulling only with the arms” a mistake?
Do not create unnecessary grip fatigue by omitting the foot lock.
Rope Climb: why is “Reaching before establishing the lock” a mistake?
Do not loosen both hands while your foot support is unprepared.
Rope Climb: why is “Sliding quickly” a mistake?
Do not surrender the descent without controlling friction and the risk of falling.
Rope Climb: why is “Bouncing the rope” a mistake?
Do not shock the upper attachment with a large initial jump.
Rope Climb: why is “Climbing too high” a mistake?
Do not climb so far that you lack the strength to descend safely.
Rope Climb: why is “Skipping the wear check” a mistake?
Do not load a worn rope or an uncertain attachment.
What should I focus on when doing Rope Climb?
Learn the foot lock before climbing high. Take a full grip with every hand change. Do not make a long free slide. Do not let the rope rub quickly through bare hands. Descend before your grip strength is exhausted. Keep the area below 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.