Rope Climb

Setup

1. 01Stand under a securely anchored climbing rope with clear floor space and a mat below.
2. 02Grip the rope overhead with both hands stacked, one above the other.
3. 03Learn a foot lock first, such as the J-hook or Spanish wrap, before climbing high.
4. 04Chalk the hands if the rope is slick.

Execution

1. 01Jump or reach high, then bring the knees up and clamp the rope with the foot lock.
2. 02Stand up through the legs while sliding the hands up the rope.
3. 03Re-grip high, lift the knees, and reset the foot lock.
4. 04Repeat the stand-and-reach cycle to the top.
5. 05Descend hand under hand with the feet still braking; never slide freely.

Checkpoints

• -The foot lock holds your weight so the legs drive each ascent.
• -Hands re-grip one at a time with the rope close to the body.
• -The descent is controlled with the feet always braking.
• -Shoulders stay engaged rather than hanging passively on the joints.

Common mistakes

• -Climbing with arms only and burning out the grip.
• -Sliding down the rope and burning the hands or legs.
• -Climbing high before the foot lock is reliable.
• -Letting the rope swing away from the body between re-grips.