Rope Climbs to Infinity & Beyond

Love to Eat? Introducing

Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

Page:  1 Next »
Print
by KRISTY PARRISH

Rope climbs. A flash back to Physical Education classes of old, and a movement that comes up in CrossFit just often enough to be stressful each time it does. Because let’s be honest -even if you are lucky enough to be at a box that has a rope (or multiple ropes), how often does it cross your mind to get in rope climbing practice at the end of a WOD or lifting session? Learn why this gymnastic skill should be in our repertoire and how to get up and down a rope gracefully… and without rope burns.

Rope Climbs: Not Just for P.E. and Obstacle Courses

Did you know?
Rope climbing was an Olympics gymnastics event until 1932.
Why should you learn to climb a rope, other than that CrossFit WODs sometimes ask you to do so?

Rope climbing is an effective exercise for the arms, upper back, core and legs and is used in the military as a confidence building tool as well as for physical training. Becoming popular in nonmilitary circles such as martial arts and hardcore fitness enthusiasts, climbing ropes are usually between 20 and 30 feet high and two to three inches in diameter—the thicker the rope, the greater the grip challenge.

If you have ever attempted to climb a rope, either in a practice session or within a WOD, you know that it places incredible demands on your entire body, and sometimes even more so on your mind, since you cannot simply let go of the rope if you feel suddenly tired. Because this is a bodyweight movement, it automatically qualifies as a gymnastic skill.

Basic Techniques

Progressions with feet on the floor:

You can vary the challenge of this sub depending on how much you bend your knees and/or hips while you are pulling your body up.

Watch Annie Sakamoto in an old-school CrossFit HQ video demonstrate a full range of rope climb techniques in a breezy 2.5 minutes. The first techniques she shows include a basic “PE” style; the monkey wrap (not highly recommended because it is difficult to maintain good foot grip); and the thigh grab. What do all of these styles have in common? Watch how she reaches up with her hands, then uses her core to bring her legs up, re-grip the rope, and stand.

She moves on to demo advanced legless techniques – including an L-sit legless climb – and finally shows beginner progressions with feet on the floor:

So how do you go from little or no rope climb experience to getting up a rope even partway? First, let us figure out if you can sustain your bodyweight on the rope for a few seconds at a time.

A Quick Strength Test

Many folks are intimidated by the sight of the rope for a multitude of reasons, including the height, the demand on grip strength, etc. While it may take time to develop the upper body pulling strength to climb a rope without leg assistance, never fear: you can learn techniques that will still allow you to climb efficiently.

Keep it hanging: 

The leg extension check is to ensure that you can support yourself hanging while your feet re-grip the rope during a climb.

If you are not sure whether or not you are strong enough (yet) to make an attempt at a rope climb, try out this test from Carl Paoli of GymnasticsWOD: On the rope, reach your hands as high up as you can, then pull your legs up into a hanging tuck that lasts at least five seconds. If that is manageable, then try pulling up into the tuck, and try extending each leg one at a time. If you can do this, then you have enough strength to rope climb.

Printable Version
Page 1 2 Next »

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

CrossFit Wilmington posted an article
CrossFit Wilmington shared an image on Facebook

Our friends at BeachFit will be holding another workout this evening at 6:15pm near the Oceanic Pier. Be sure to check it out!

mindcoach published the post Keeping First Things First on Tabata Times
The Score matters. The score of the baseball game, football game or Lacrosse match determines...
CrossFit Coastal shared an image on Facebook

Early morning Flex Appeal

Kristy Parrish published the post Carl Paoli: Getting Back to Basics with Free+Style on
This year an estimated twenty-five thousand CrossFit athletes, fans, and supporters descended upon...
Oak City CrossFit posted an article
CrossFit 77 posted an article
CrossFit 77 posted an article
CrossFit Invoke shared an image on Facebook

CrossFit, the only therapy you'll ever need! #crossfit #fitness #slamballs #therapy #cfinvoke #cfiathletes #cfibootycamp #relentlesslife #frustration #motivation #fitlife #joinin

CrossFit RDU shared a link on Facebook

CrossFit Wake Forest posted on Facebook

8/6/2014 WOD: Grace For time: 30 Clean & Jerks, 135/95 lbs Then: 3 rounds for time of: Run, 300 m 50 Double Unders 30 AbMat Sit-ups

CrossFit RDU posted an article
Raleigh CrossFit shared a link on Facebook

Wondering about hand care and why your calluses rip? Read more!

Raleigh CrossFit posted an article
CrossFit Invoke posted an article
CrossFit Wilmington posted on Facebook

Come join us tomorrow! Bodyweight & Ab Thrash Class 6:30am BeachFit 6:15pm, Oceanic Pier, Wrightsville Beach

CrossFit Coastal shared an image on Facebook

"The Gain Train just pulled in." - Ron Capone

kjherdzik published the post Finding Grace on
grace (ɡreɪs) — noun 1. elegance and beauty of movement, form, expression, or...
CrossFit Wilmington posted an article
CrossFit Harrisburg posted on Facebook

Due to the shoe prints on the walls, please keep all kids in the kids room or on the blue turf behind the weights. We have future plans for front lobby and need to keep it clean. Wed Squat Clean and Jerk (6x3 @ 74%) 20 mins to complete touch and go Metcon (Time) ” Pull Up Biathlon ” Run 400m 25 Pull Ups Run 400m 20 Pull Ups Run 400m 15 Pull Ups *Each time the athlete breaks a set of Pull-ups they must run a 200-meter lap*

CrossFit 910 shared an image on Facebook

CrossFit Harrisburg shared an image on Facebook

New CFH women's tanks! District #237 tanks with logo. Loose fit. $20

Raleigh CrossFit posted an article
CrossFit 77 shared a link on Facebook

http://higherordertraining.com/lessons-grandpas-brothers/ Lessons learned from my family reunion starring my Grandpa's brothers!

CrossFit 77 shared a link on Facebook

Check out the lessons I learned from my Grandpa's brothers this weekend! http://higherordertraining.com/

CrossFit 77 shared a link on Facebook

Check out the new 77 Elite Performance Website! Share it to your walls and tell your friends! http://www.77eliteperformance.com/ 77 Elite Performance

CrossFit Invoke shared an image on Facebook

It's going down in tomorrow nights #endurance class! Be sure to sign up before you get stuck on the waiting list! Every Monday and Wednesday evening you can join in on this goodness! #cfinvoke #cfiathletes #cfibootycamp #relentlesslife #crossfit #whatareyoumadeof #athletes #fitness #keepgoing #push #strong #strength #gymlife #reebokcrossfit

WhatWouldJohnMackEat published the post Asian Pork Skewers on Nutrition WOD
With grilling season upon us, be prepared for plenty of WWJME grill posts! I love grilling, it is...
CrossFit Durham shared a link on Facebook

CrossFit 919 posted on Facebook

Have you signed up for the Snatch Clinic on August 17th with Coach Stew? If not, the sign up is at the gym and it's only $10/person. This is a lift that everyone needs to work on, so try to attend.

CrossFit Durham shared a link on Facebook

Check out some photos, courtesy of CFDer Susie Foosness, from this past Saturday's Bull City Barbell Open! https://www.flickr.com/photos/117745492@N02/sets/72157646149318741/

CrossFit Durham posted on Facebook

Welcome to our newest member, a CF athlete from Washington, DC - Davis Hasty!

CrossFit Durham posted an article
CrossFit Durham shared an image on Facebook

Check out CFDer, Jerry Hatfield-Berrang, in our latest Athlete Profile! http://crossfitdurham.com/jerry-hatfield-berrang

CrossFit Durham shared an image on Facebook

21 CrossFit shared an image on Facebook

Congratulations to Matt Johnson and Jamie Dinan completing the CF-L1 cert this weekend!

Kristy Parrish published the post CrossFit.com Programming Analysis, Part 2: Movement Selection & Frequency on
Editor's Note: "CrossFit.com Programming Analysis: Part 2" was originally published to the Beyond...
CrossFit Durham shared a link on Facebook

CrossFit 919 posted an article
CrossFit 919 posted on Facebook

Schedule Update: There will be no 6:30 PM WOD this Friday. Sorry for any inconvenience.

CrossFit RTP posted an article
Ultimate CrossFit posted an article
Ultimate CrossFit posted an article
CrossFit Durham posted an article
South Charlotte CrossFit posted an article
CrossFit Gastonia shared a link on Facebook

Tuesday's WOD http://www.crossfitgastonia.com/w-o-d

Ultimate CrossFit posted an article
paleobutter published the post 'Livin Paleo' Butter Chocolate Chip Cookies on
Ashley Beaver of Livin Paleo Cuisine is one of our closest (but farthest bc she’s in California)...
CrossFit Eternal shared an image on Facebook

Carrie getting after it this morning with some tempo front squats.

ESC CrossFit Southend posted on Facebook

The MindBody app is acting up right now and not showing Strength Class. We do have strength class tonight at 630pm - you can register through the actual mindbody website! We are working to get this fixed.

CrossFit 919 shared an image on Facebook

Alright 919ers, we know you're excited about today's squats, but remember to choose your lifting partners carefully.

@TabataTimes on Twitter

Watch the latest episode of GPTV