Rope Climb
10 reps
Pinch the rope with your feet and pull hand-over-hand to the top.
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Rope Climb
The rope climb is a demanding full-body pull that loads the back, biceps, and shoulders while your core works hard to keep you controlled. It builds serious grip strength and coordination as you haul yourself upward. It's ideal for anyone wanting a true climbing challenge or a full-body movement in their training.
How to do it
- 1
Reach up and grab the rope tightly with one arm overhead.
- 2
Jump and catch the rope higher with the other arm so one hand is overhead and the other is in front of your chest.
- 3
Wrap the rope around one foot and pinch it firmly between both feet.
- 4
Pull your lower elbow down to your side to raise your body while reaching your top arm higher and re-gripping, then re-pinch with your feet.
- 5
Keep alternating hands and resetting your foot pinch until you reach the top, then descend under control.