Rope Climbing (Exercise How To/CrossFit)

 

https://www.youtube.com/watch?v=AD0uO7JGdZU

I will be honest when I say not a whole lot of you will probably find time in doing this workout, or don’t go to a gym that offers a rope for this type of training BUT if you ever do get the chance to give it a go at a local CrossFit box or make something at home like this, I highly recommend it because it works multiple muscles and it is a lot harder than what these athletes make it out to be (if you are doing it properly). I realize there may be 100 different ways to climb a rope, but there is a technique that CrossFit athletes have to follow if they want to get it done faster and do it the right way with minimum injury. We were all kids once upon a time and that meant possible tree climbing and doing things without even thinking about how we are doing them, but as we got older and more cautious, we might not always take those same risk and that goes with rope climbing because even though the concept of climbing a rope doesn’t seem hard at all when you think about it, it is dangerous because if you let go – you could fall on hard ground and mess yourself up, you could slide down the rope and get rope burns.. I mean the possibilities are endless BUT it shouldn’t keep you from experiencing this fun activity! 

 

The above video I posted, is an older video but shares how rope climbing should be done, so those of you who need visuals, I have that there (keep in mind there are so many trainers found on YouTube, that most of them know what they are talking about if you need more tutorials) & for those of you who do better reading instructions, I will have them down below with much more information! 

 

How does one rope climb?

 
  1. Grab the rope with both hands above your head, pull down on rope as you take a small jump
  2. wrap the rope around ONE LEG while using your feet to pinch the rope. Reach up as high as possible with your arms while gripping the rope tightly
  3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest
  4. Then re-secure your feet on the rope, standing up to take another high hold on the rope, then continuing until you reach the top
  5. if you want to lower yourself – loosen the grip on the rope with your feet as you slide down using a hand over motion. 

So.. what muscles will strengthen because of it?

  • Lats
  • biceps 
  • triceps
  • delts
  • chest
  • abs
  • obliques
  • also if you are using mainly your legs , then you will use the majority of your leg muscles as well
  • forearms
  • grip strength

Beginner’s exercise?

Not necessarily because it is a more intermediate to advanced training but BEGINNERS SHOULD DO IT because practice makes better and it challenges you! nothing should stop you from doing something no matter what your fitness level is, because we ALL have to start somewhere & we all were beginners at ONE POINT! keep it safe and you will do fine!

 

Fitness WonderWoman,

Shay-lon xo

 

If you love CrossFit and want to share this post among your friends and family, please do! 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 7+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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