Rope Climb

What it is

This challenging full-body movement involves ascending a vertical rope using a combination of pulling strength and precise leg technique. It primarily engages your latissimus dorsi, commonly known as lats, alongside your biceps, forearms, middle back, and shoulders. You will develop significant upper body pulling power and core stability.

Technique tips

• Focus on engaging your lats as you pull your body upwards.
• Use your legs to pinch the rope securely, assisting your ascent.
• Coordinate your arm pull with your knee drive for a powerful movement.
• Maintain a controlled descent, releasing your foot grip gradually.
• Breathe out as you pull up, inhaling as you extend to reach higher.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.