Rope climbing is an exercise designed to build upper-body strength, particularly in your hands, arms and shoulders. Many Americans may have recollections of this activity, because they were asked to climb a rope up to the ceiling of the gymnasium in middle school and high school. To some, it represented a thrilling activity. To others, it was impossible and led to a bout of ridicule. It is commonly used in boot camp-style workouts, wrestling preparation and gym class. It is also used in wall climbing and rock climbing.
Pre-Climb Preparation
Engage in calisthenic exercises to prepare your muscles for rope climbing. Rope climbing is strenuous and demanding, and you don't want to pull a muscle or get a cramp while you are proceeding up the rope. Do push-ups and pull-ups to prepare.
Starting Position
Stand on the knot at the bottom of the rope. Reach your hands over your head and take a firm grip on the rope. The bottom of the rope goes between your legs, out around your knee and back between the insteps of your shoes. This will allow you to stop in mid-climb and rest from time to time. Most people need to do this to climb successfully.
Arm Action
Pull yourself up the rope in a hand-over-hand motion. Start with your hand that is closest to your head. Reach above your other hand and pull your body up the rope. Continue in this manner until you have reached your destination. This will either be a beam on the ceiling or a pole attached to a climbing rope setup. Use your legs as a break if you need to rest during the process.
Coming Down
It will be much easier coming down than it is climbing up because you get a big assist from gravity. However, control your descent with your legs to come down safely. Use your legs and shoes to provide resistance. Think of it as using the brake in your car when coming down a hill or a mountain when driving.
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