Rope climbing fitness Crossfit London Redsuncrossfit.com will help you become very good at rope climbing and will teach you all the safe methods to take and be effective at doing it.
Rope Climb – Rope Climb – the obstacle with the highest failure rate! There are many techniques for climbing a rope. YouTube is full of explanatory videos. But not everyone owns a rope or goes to a gym with a rope to practice on. Should you now hope for the best and wait until race day?
No! Here we introduce you to five exercises that you can use to train at home or in the gym. With these exercises you will increase your ability and strength to climb a rope.
How do I climb a rope?
You reach as far up as possible and pull your body. The hands should always be close together. With both hands you fix yourself as high up on the rope as possible. The body crawls up like a harmonica. To save strength, you should work with your legs and put as little weight as possible on your arms. Failure to use proper leg technique will tire the biceps and make it difficult to successfully complete this obstacle. We’ll introduce you to two rope climbing techniques below.
The gripping force is also important in order not to slip on the rope. If you have smooth hands, grab a bit of mud or dirt and off you go.
Five exercises for rope climbing – Rope Climb
a) Pulling a towel
This exercise is very similar to a rope. You have to hang a towel over a pole. Every end is seized. Now the legs are lifted off the floor and the rope is first pulled from one side and then from the other, as if you wanted to clean the bar.
The grip has to be strong because sometimes we just hold the rope with our hands. A good grip on the rope is therefore very important. (3 sentences with 10x pulls per side)
b) Tight pull-ups
The hands need to be as close together as possible. You hang on the pull-up bar with your arms stretched out. Then you pull yourself up at least until your eyes are in line with your hands. (3 sets of 5 pull-ups each)
c) Farmer run
You can use dumbbells, kettlebells, filled buckets or anything that has weight and handles. The arms are stretched out against the body. They’re on the side, facing down. The weights have to be chosen so that they pose a little challenge. Now you can start walking. (3 sets in which you run 50m)
d) Jackknife on the pole
In this exercise, you hang from a bar and raise your knees to your chest. This trains the trunk and mimics the body movement on the rope. (“Harmonica Style”) Here you could tie weights to your feet to make it heavier. (3 sets of 10 repetitions each)
Rope climbing requires strong legs. The standard exercise are squats, in which you stand a bucket upside down and squat with your buttocks backwards until you touch it. The professional version are one-legged squats. Here you stretch one leg straight forward and bend the other leg deeply into a crouch and then straighten yourself out again. (3 sets of 20 repetitions each for the standard variant)
Techniques rope climbing – Rope Climb
A Guide to the S-Wrap and J-Hook Techniques
First, grab the rope with your hands (close together) at the top. When you take the rope, you keep it between your thighs. Now the rope is wrapped around the weak leg. The rope practically runs once around the calf and ultimately down over the foot. With the (other) strong foot you step on the rope that was placed on the weak foot and lock it.
Now support yourself with the tips of your toes. Then you grasp the topmost part of the rope with both hands (one after the other), release the rope with the ankle clamp and pull your legs up so far that the knees and the elbows are almost at the same height. Then you grab the rope with your leg again and lock it as described above. So you pull yourself up in the “harmonica style”.
For the descent you also use this leg technique and reach down with your hands at large intervals. The important thing is: you always have to keep one hand on the rope!
Here you stand next to the rope and reach as high as possible. The hands are close together. This stabilizes the entire body. Now pull your leg up to your chest. The rope runs to the left of the body. With your right foot you grab the rope under your left foot and place it on your left to fix it. This creates an angle of over 90 degrees, which is symbolized as a J hook. When the rope is fixed to the foot, you reach up again with your hands one by one and the process starts all over again.