Rope Climb
The Rope Climb is a functional full-body exercise that involves ascending a vertically suspended rope using a combination of upper body pulling strength and a secure foot lock technique. It primarily targets the latissimus dorsi, biceps, and grip strength while demanding significant core stability.
Since rope climbs place high demand on your central nervous system and grip strength, the AI analyzes your HRV and recovery data to determine if you are ready for this high-intensity movement or if a regression is safer today. By tracking your ascent times and RPE, the app learns your fatigue threshold, auto-adjusting volume to prevent burnout and mitigate the risk of grip failure during descent.
Form Cues
- Lock the rope securely between your feet using a J-hook or S-wrap
- Reach as high as possible with your hands before pulling
- Drive your knees up towards your chest to reset your foot lock
- Push through your legs to stand up rather than relying solely on your arms
- Descend hand-over-hand with control
- Don't slide your hands down the rope to avoid friction burns
- Don't pull with your arms before your feet are secured
- Don't jump off the rope from a high distance
- Don't keep your body loose; maintain core tension
- Don't flare your elbows out excessively
Common Mistakes
- Muscling up with arms only
- Insecure foot clamping
- Taking short reaches with the hands
- Sliding down uncontrollably
- Forgetting to engage the core
Muscles Worked
This exercise is a powerhouse for developing upper body pulling strength, specifically targeting the latissimus dorsi, biceps, and forearms. While your grip and back initiate the movement, your core acts as a stabilizer, and your legs provide critical assistance when using the foot lock technique to preserve upper body energy.
Primary
Secondary
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