Rope climbing can take several different forms, from scaling rocky cliffs to pure upper body workouts to climbing straight up with only the rope itself. Rope climbing is used in training for soldiers, firefighters and combat athletes, and is a worthwhile addition to any workout plan. Climbing a rope simply to get from the bottom to the top in the least amount of time is challenging and utilizes your entire body.
Step 1
Jump up to the rope and hold your body weight with only your hands.
Step 2
Slide the rope between your legs, then wrap one leg around toward the inside so the rope is out around your knee or calf area. Hold the rope between the insteps of your feet.
Step 3
Squeeze your feet and legs together to secure the rope. You should be able to stand on the rope with all of your weight.
Step 4
Pull yourself up a foot or two with your arms, then bend your knees and reach up to squeeze the rope between your insteps farther up the rope. Continue to move in this "inchworm" motion until you reach the top.
Tips and Warnings
- Rope climbing can be dangerous. Use spotters or landing mats if you attempt to climb straight up a rope.
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