Rope climbing can be an intimidating fitness exercise, especially if you are doing it for the first time. By overcoming fear and learning to handle this tool, however, it is possible to make the many advantages it is able to offer your own.
The benefits of a rope training, in fact, are different, from the development of the strength of the central part of the body and the upper one, up to the extension of the lung capacity.
If you are unable to climb the rope, the causes are often found in lack of strength or incorrect technique.
Here are some reasons that make this exercise difficult and how to solve them.
it is ideal because the movements required to perform them are similar to those of rope climbing and strengthen the lats, biceps and forearms.
However, even this is not a simple exercise and if you do not have enough strength you can opt for an assisted version.
- Place a rubber band around the pull-up bar, finding one long enough to hang down, allowing you to place your feet at the bottom of the ring.
- Grasp the bar, turning your palms outward, letting yourself hang with your arms outstretched and your feet in the band.
- Cross one leg over the other at the ankles and tighten the core.
- Begin to pull yourself up, bringing your shoulder blades together and pulling them back.
- Get to have your chin level with the bar and take a break.
- Return to the starting position.
When you can do 3 sets of 8 to 12 reps with the band, you can try without it.
In addition to this exercise you can also perform hammer dumbbell curls to work the biceps and rowing exercises for the upper body.
holding weights with both hands. This technique strengthens the core and the upper part of the body, making the forearms in particular work isometric, essential for climbing.
- Hold a dumbbell in each hand, with a firm grip and palms facing in. The weight should be such that you feel fatigued at the end of a set.
- Extend your arms to your sides, with your shoulders back and your chin bent.
- Walk for 20 meters.
- Rest for 30 to 60 seconds.
- Repeat 3-4 times.
To make this exercise more difficult, use a barbell and grab the edge of the plate.
Reverse curls with a bar, grabbing the bar with the palms down instead of up, and push-ups with the tip are also perfect for strengthening your grip.
suspended strengthens the core and hip flexors and mimics the movement of the lower body while climbing a rope.- Hold on to a pull-up bar with your arms slightly wider than shoulder width and palms facing you.
- Bend your knees and flex your hips, bringing your knees over your hips.
- Pause, then lower your legs to the starting position.
- Don't swing your legs and make sure you make a slow, controlled movement.
- Repeat 3 sets of 12.
There are several ways, more or less demanding, to climb the rope.
Doing it without being able to rely on the use of the legs, for example, requires a significant amount of strength in the upper body but for beginners it is better to opt for a traditional version of the exercise.
- From the ground, jump by bringing your arms above your head.
- Grab the rope and hang on to it.
- Bring your knees to your chest as high as possible.
- Curl the bottom part of the string into a J shape, so that it can be secured with two feet. One of the feet will rest at the bottom of the J, creating a stirrup.
- Guide the feet stuck in the rope by keeping your hips as close to it as possible, and raise your hands until they are straight and you are hung up again.
- To descend, separate your feet slightly to allow the rope to slide while using your hands to provide stability. Do not separate your feet too quickly to avoid falling.
Be sure to wear long socks, pants, or a legging to protect your ankles and legs from rope burns.
