Let’s talk about rope climbs. We do them a lot at 351 and there are a few different techniques and styles to this movement that we’d like to discuss to give you a better idea of how to tackle these.
Rope climbs are an extremely functional exercise involving the athlete starting from the ground in a standing position and climbing to typically a fifteen foot target followed by descend back to the ground. The athlete will use the entire body to complete this movement. The muscles involved in this exercise are the lats, biceps, grip, legs and core. It also involves an immense amount of coordination so, there’s that!
Okay, so you’ve got two minutes until the conditioning piece of class. Your coach tells you that we’re doing rope climbs and you panic. “What progressions should I do?!” “Do I work on clamping the rope, legless rope climbs?”
The answer to the above is that it depends on where you are at. Wait, what? Take a look here:
UPPER BODY CONDITIONING:
This basically means that you aren’t quite ready to start clamping and maybe want to work on strengthening the lats, biceps, grip and core by starting from a simpler position that does not involve you to have to clamp the rope with your feet.
Okay so you’ve mastered the upper body conditioning. Now it’s time to get the clamp going and put it into practice. Here are three progressions that you can use.
Progression I - Pull-up Bar Clamp:
Rope climbs are a great full body workout, but keep in mind to break down the basis of the rope climb to be able to do them more effectively. There are multiple ways to clamp the rope. Get with a coach on what the best way to clamp, bite and climb is!