Rope Climb
The Rope Climb is a functional climbing exercise developing upper body strength, grip and leg-arm coordination.
Updated
Introduction
The Rope Climb is a classic functional exercise involving climbing a vertical rope. It develops exceptional pulling strength, iron grip, and arm-leg coordination. Foot techniques (S-wrap, J-hook) allow using legs to assist, making it more accessible.
Muscles Worked
Lats, biceps, forearms, grip, posterior deltoids, quadriceps.
Execution
- S-wrap technique: wrap rope around one foot, clamp with other.
- Pull with arms, push with feet alternately.
- Descend controlled: NEVER slide.
Protocol
- 3-5 climbs, 2 min rest.
Progressions
- Horizontal rope pull.
- Assisted climb.
- Legless climb (advanced).
Target Audience
Intermediate to advanced.
Diagrams and illustrations
Rope Climb illustration
Functional / Pull exercise targeting Lats, biceps, grip.