Rope climbing is one of the most effective cross fit and sport specific exercises. The method of this full body workout is to climb a dangled rope which is arranged vertically and the performer has to grip it with hands to ascend safely. The sportspersons can be benefitted by this workout to a great extent. We generally find this sport in World Games. Also, a vast practice of this exercise can be viewed among the military and the combat training persons.
History apprises us about the world record for 5 meter rope with a 60 second time limit,using hands only from a seated position. You can practice it for 30 seconds to 60 seconds for 3 to 4 times.
Benefits of rope climbing
- You can reap a lot of benefits by practicing rope climb.
- It enhances your coordination and makes you physically fit, also improves your performance.
- Rope climb is a significant way to build biceps, forearm, back, core strength and stamina as well.
- It strengthens your hand grip.
- It works upon boosting your agility and propoceptive skills.
- This aids to increase your physical and mental strength.
- Also you can push your limits by performing rope climb as it requires much skill and effort.
- Besides, it also trains your muscles.
The Muscles that work with rope climbing
Engage your biceps muscles during the performance of a rope climbing.
As you climb up, a group of muscles such as the core muscles, shoulder, forearm and back muscles starts working actively.
How to do rope climbing?
You may be introduced different methods of doing a rope climb by your training professionals. Learning each step appropriately is a must.
Gym class lock method:
This elementary technique details you how to climb the rope in a proper way. In this method, you grip the rope with your both hands and keep them close by setting one hand on the top of the other one. Hold the rope tight between your both feet. Now start ascending the rope with the help of your hands. Loosen your feet and take your knees close to your chest, hold the rope again with your both feet and repeat till you climb the rope completely.
Without using leg method:
Climbing a rope without using your legs is very challenging. You require a quality strength in your upper body to perform this technique. Hold the rope with your both hands and leave your legs dangled down. Now take one hand up and hold the rope tight. Move the other hand up with legs hanging down straight. Tighten your core and keep climbing till you mount the rope entirely.
L-Sit climbed method:
This advanced method commands a good amount of upper body strength and also a strong core as well because you have to hold your legs for a longer period of time.
Hold the rope with both hands, straighten your both legs out and take one hand up and grip the rope tight. Now move your other hand up with legs straightened out. Tighten your core and keep mounting till you conclude the rope wholly.
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There are too many other ways to do rope climbing as well.
How to build upper body strength to do rope climbing?
The best way to build upper body strength is
Pull up and chin up:
It is a great way to raise your upper body strength.This intensifies your pulling strength. The technique of practicing this workout is to pull yourself up by straightening your body without bending your knee and feet too. You need to pull your chin above the bar. Recomendations suggest you to perform these exercises two to three times a week. You can perform 3 to 5 sets of 6 to 15 reps.
Pushup:
It is an effective workout that aids to develop your pushing strength. While performing a push up, your hands should be placed wider than your shoulders. Touch your chest on the floor and push yourself completely up opposite to the floor. Perform these exercises two to three times a week. You can do 3 to 5 sets of 10 to 15 reps.
Weight Training:
Train youself by lifting heavy weights correctly.
You can do heavy bench press with dumbbells or a barbell. In this method, touch the barbell to your chest and push the barbell up. Do the full range of motion with the dumbbells and stretch as much you can, then lift them up. Perform these exercises two to three times a week. You can perform 3 to 4 sets of 10 to 15 reps.
Moreover, biceps curl with dumbbell or a barbell may provide you a great benefit by enhancing upper body strength. In this exercise, you hold the barbells by your both hands and ensure they are moving comfortably about shoulder-width apart. Now make your core muscles ready to lift the weight with your hands. Make sure your body is stable while performing this exercise. Flex your elbow completely up and slowly take it down entirely with a full range of motion. Perform these exercises two to three times a week. You can perform 3 to 4 sets of 10 to 15 reps.
You can do shoulder press with a barbell. While performing this exercise your body should be straight. Hold the barbell with shoulder width apart and keep the barbell on your clavicle. Now push it over head and take it down slowly. You can perform these exercises two to three times a week. You can perform 3 to 4 sets of 10 to 15 reps.
Hand grip exercises:
You can perform different hand grip exercises such as,
Hanging on pull up bar: It helps you to increase your grip strength. You can continue this workout for 3 to 5 reps. Grip the bar and hang as long as you can and increase your hanging duration in each repetition.
Hanging on the rope definitely aids to build your grip strength and also strengthens a group of muscles such as upper back, shoulders, core, forearms, hand and wrist flexors.
Wrist curls: You can use the wrist curl machine or a barbell for doing this workout. Go to your knees and keep your elbows on a bench, hold a barbell with each hand at shoulder width apart. Then slowly raise your wrist up toward you and slowly take it down. Continue it for 10 to 15 reps. You can perform 3 to 4 sets.
Who should avoid rope climbing?
The people who have issues as,
Shoulder injuries like sprain, strain, impingement and also rotator cuff injuries must avoid a rope climb.
If you are a beginner and you do not have enough strength for instance, unable to do push ups and pull ups, it is always advised to improve your strength before kick off a rope climb.
Or practice the grip exercises.