It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Rope Climb
Description: Climb the rope to a target height and then safely descend.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: Climbing the rope is a dynamic, functional, and fun way to build some fitness skills! Rope climbs build upper body strength in the grip, biceps, and back, and also develop core strength, balance, and full body coordination.
Our rope climb progression starts with the zombie rope climb where you’re simply lowering yourself to the ground and pulling yourself back up to a standing position. From there we add in a rope hang, and finally learn the foot clench technique that enables climbing up the rope and safely descending!
With some coaching and practice, you’ll be climbing up the rope in no time!
Zombie Rope Climb:
– Start standing while gripping the rope
– Lean back and lower your body hand-under-hand down to the ground
– Pull back up from the ground hand-over-hand to standing
Rope Hang:
– Reach high with arms straight, grip the rope, and slowly raise feet off the ground
“J-hook” Foot Clench:
– start with the rope in front of one shin
– using the other foot, loop the rope all the way around underneath the top foot
– clench the rope and stand up; your weight is now supported on your feet instead of your hands. This is the trickiest part of the rope climb and simply requires some good coaching and practice time to learn!
Rope Climb:
– Hang with straight arms
– Raise your knees as high as possible and perform a foot clench
– Stand up while pulling your hands up the rope hand-over-hand
– Repeat! Reverse the process to safely descend. Make sure to practice descending safely before you ever climb past half way up the rope!
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean