The Most Effective Ways to Climb a Rope

Climbing rope in the gym is a dangerous way to build upper body strength and muscle endurance. This is definitely not easy even for stronger people, but there are techniques that use your legs to make your rope climb smoother. This video from Ryan Ford shows you how.

That’s not all upper body strength (if you don’t want to). Ford demonstrates several ways to skillfully climb a tightrope with your feet.

  • Leg Wrap Technique: Before starting, wrap the rope around one leg, making sure the rope is pulled towards the medial (inner) side of your foot, and place your other foot over the wrapped foot. This creates a kind of leg support that relieves stress on the upper body.
  • Fast Rope Technique: This is a modified version of the leg wrapping technique that allows you to climb the rope faster, but requires a little more grip and upper body strength. Instead of wrapping the rope around your leg, you grip the rope with your feet to hold it in place and still get some support.

As you become stronger and better at rope-climbing, you can accomplish this task by completely cutting your legs out of motion. Caution: You may want to wear gloves and taller socks or long pants to avoid painful rope burns from overtraining!

How – Climbing Tutorial | Ryan Ford


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