Shout Climb

Rope Climb is an effective exercise for strengthening the upper body muscles , especially the back, biceps and core. The exercise requires both strength and technique, as well as good coordination between arms and legs to climb a rope. It is popular in CrossFit, functional training, and military training.

Correct technique

How to perform the Rope Climb safely:

  1. Grab the rope high with both hands, about shoulder width apart.
  2. Bring your knees to your chest and squeeze the rope between your feet using a J-hook technique (put the rope over one foot and under the other).
  3. Push off with your feet while pulling with your arms to climb up.
  4. Use your legs actively to reduce the strain on your arms, and keep repeating the pull-and-push motion until you reach the top.
  5. As you climb back down, gently loosen your grip on the rope with your feet, and slowly lower your body down, hand by hand.

Here is a video showing correct Rope Climb technique for women:

Common mistakes

To ensure you get the most out of Rope Climb, avoid these mistakes:

  • Using only your arms : Many people try to climb using their arms alone, but remember to use your legs actively to gain better control and save energy.
  • Poor foot technique : If your feet don't grip the rope properly, it can cause you to slide down or use unnecessary energy. Train on the J-hook for a solid footing.
  • Incorrect posture : Keep your core tight and avoid arching your back too much. A straight spine helps you distribute your forces correctly.

Modifications and variations

Depending on your level, you can try these variations:

  • Legless Rope Climb : This is a more advanced version where you climb without the help of your legs, which requires significantly more upper body strength.
  • Seated Rope Climb : Start from the ground with your legs extended in front of you to increase the difficulty, requiring more work from your arms and core.
  • Negative Rope Climb : Practice lowering yourself slowly and controlled to build strength and improve technique.

Number of repetitions and sets

Aim for 3-5 repetitions per set, or set a target for the number of climbs within a certain time, for example 5-10 minutes. Adjust to your fitness level and form.

Breathing technique

Breathe evenly throughout the movement, especially exhaling as you pull up and inhaling as you prepare for the next move.

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