Rope Climb

Technique

Grip the rope with both hands and, using a foot lock or leg wrap for support, pull yourself upward hand over hand. Drive through your legs when using a foot lock to assist the pull. Keep your core braced and avoid excessive swinging. Descend under control, lowering yourself hand under hand rather than sliding.

Steps

1. Grip the rope overhead with both hands
2. Brace your core and secure the rope with a foot lock or leg wrap
3. Pull your body upward as you drive through your legs
4. Reach one hand higher and reestablish your grip
5. Repeat the hand-over-hand pull while limiting body swing
6. Descend under control by moving one hand down at a time

Common mistakes

• Relying only on the arms instead of using the foot lock and legs
• Allowing the feet to lose their lock on the rope
• Swinging excessively between pulls
• Sliding down the rope instead of descending hand under hand

Variations

• J-hook rope climb
• S-wrap rope climb
• Legless rope climb
• Seated rope climb

FAQ