Rope Climb

How to perform

1. 01Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
2. 02Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
3. 03Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
4. 04Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
5. 05To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.