Rope climbing is an effective exercise for the arms, upper back, core and legs and is used in the military as a confidence building tool as well as for physical training. Becoming popular in nonmilitary circles such as martial arts and hardcore fitness enthusiasts, climbing ropes are usually between 20 and 30 feet high and two to three inches in diameter---the thicker the rope, the greater the grip challenge. Because of the risk of falling, you should perform rope climbing only if you are confident of your abilities and preferably over a soft surface such as grass or a gym mat.
Rope Climbing Using Hands and Feet
This is the standard technique for climbing a rope. Grasp the rope with both hands at head height. Cross your feet around the rope, placing one foot on top of the other so that the rope is held between the top of one foot and the sole of the other. Reach up with one hand and then the other. Lean back, release your feet enough so that the rope will slide through your feet and pull your legs up to your chest. Clasp your feet and extend your legs while simultaneously pulling with your arms, then reaching up to repeat the process. Continue this action until you have reached the top. To return to the ground, keep your legs straight and your feet clasped around the rope and descend hand-over-hand until you reach the ground. Make sure you don't allow your hands to slide because this will cause a rope burn.
Rope Climbing Using Hands Only
To emphasize your upper body, you can perform your rope climbs without using your feet. Grasp the rope firmly in both hands with your hands level with your head. Keep your body straight and use an alternating hand-over-hand action to pull yourself up the rope. Once you have reached the top, lower yourself back to the ground using the same hand-over-hand technique, using your legs if you want to make the exercises easier or without using your legs if you want a greater challenge.
Rope Climbing Using Hands Only in Pike Position
Performed without the aid of your legs, this style of rope climbing is a hard test of upper body and abdominal strength. Sit on the floor at the bottom of the rope with your legs out straight, slightly apart, and your body upright. Reach up and grasp the rope at head height. Keeping your legs parallel to the floor, climb the rope using a hand-over-hand technique. Make sure you don't hold the rope between your thighs. Once you have reached the top, descend using the same hand action, with or without the use of your legs, depending on your strength levels.
Weighted Rope Climbs
One you become proficient at rope climbing, you can make the exercises more challenging by adding weight to your body. This weight may be in the form of a weighted vest, backpack, hip belt or ankle weights. Begin by adding 5 percent to your body weight and increase gradually over a period of weeks.
Bounces
A bounce describes climbing a rope and then descending toward the ground. Before you touch your feet on the floor, immediately climbing the rope again. Bounces significantly increase the intensity of your rope climbing workouts and are especially useful if you have access only to a short rope.
Towel Chin-ups
If you don't have access to a climbing rope, you can get many of the benefits of rope climbing by performing towel chin-ups. Loop a strong towel over a chin-up bar and hold both ends firmly in your hands. You now can perform chin-ups and pike chin-ups that will replicate the rope climbing exercises.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Fit for Combat: When Fitness is a Matter of Life or Death"; Robert G. Yetman; 2005
Member Comments