Up, Up And Away

The rope climb is a whole-body functional movement which is great fun!

- Will Smyth

The risk of falling makes this feel way more intense than pull-ups and the grip strength developed will help with all your lifts. Before you start, adjust your mindset to think of the rope climb as being like a squat! Use the strength in your legs primarily, and the arms to support and guide you.

HOW TO:

STEP 1

Start by sitting on a box and spend some time learning how to grip the rope with your feet; the J hook is my preferred method. With your dominant foot, flick the rope with the outside of your trainer, the other foot simultaneously lifts the slack piece of rope up and then stamps it onto the edge of the dominant foot. So flick, lift and stamp. Once you can do this without looking at your feet, move on.