Napra

Rope Climb

StrengthIntermediate LatsBicepsForearmsMiddle backShoulders Climbing rope
Rope Climb, step 1
1. Grip the rope high with both hands, bring your knees up and clamp the rope between your feet (foot lock).
Rope Climb, step 2
2. Stand up on the foot lock while reaching higher with your hands; repeat. Come down hand under hand, don't slide.

How to do it

  1. Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  2. Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
  3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  4. Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
  5. To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

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