While some make rope climbing look easy, you can rest assured they didn’t breeze up the rope when first starting out. Climbing rope is an intense workout that takes a specific technique (and lots of practice) to nail it.
But what about the kids in high school gym class that made climbing rope look like a walk in the park? Chances are, those kids spent lots of time in a setting where climbing rope was practiced. Same with regular CrossFit goers and elite athletes—lots of practice, so don’t fret if you think it’s too hard for you to do.
“Climbing a rope is not just for the military or elite athletes,” says Joshua Fitchitt, senior director of fitness services at PRO Club in Bellevue, WA. It’s for anyone looking for a fun exercise and for those wishing to add variety to their workout routines.
Here, Fitchitt provides step-by-step instructions that will teach you how to successfully climb a rope one technique at a time!
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Benefits of Rope Climbing
If you ever attempted to climb a rope you know it makes more than grip strength to muster yourself upward; it’s more like a full body workout. “Efficient rope climbing uses muscles in the lower body (quadriceps, hamstrings, and gastrocnemius),” says Fitchitt. And it doesn’t stop there.
“Rope climbing can significantly enhance your overall fitness and physical capabilities,” says Fitchitt, and can be added into any workout routine to help add a layer of whole-body conditioning.
“It is a fun and challenging exercise that develops strength, improves grip, and boosts coordination; When you can climb a rope, you feel empowered,” he adds.
With that, the next time you attempt the rope, hold onto these two techniques that will help you get to the top. Let’s Climb!
Before You Begin, Grab These Rope Climbing Essential Items
Gym Chalk: Made from the same magnesium carbonate formula that rock climbers trust when their lives depend on a firm grip, this chalk quickly absorbs moisture from your hands keeping you safe on your climb. Buy It: Rogue Gym Chalk – Magnesium Carbonate | Rogue Fitness
Climbing Ropes*: When your gym doesn’t provide a rope, this selection will keep you safe on your ascension by offering the same reliable grip and durability that’s made the classic manila rope a staple of military bases and shipyards for decades. Buy It: Rogue Manila Climbing Ropes – Braided Eyelet – American Made | Rogue Fitness *Safety Tip: Be sure to have a professional show you how to safely and properly secure your rope to prevent falls.
Climbing Shoes: A reliable pair of training shoes, such as the Reebok Nano Classic, will help keep your feet comfortable and light as you climb, this shoe is equipped with floatride energy foam providing lightweight and responsive cushioning. Buy It:Nano Classic Shoes Black | Reebok
Top 6 Tips to Climbing a Rope Faster and Easier
Start by sitting on top of a box and practicing the J-hook to stand or Spanish Wrap to Stand.
It’s important that you can maintain the pressure on the rope before you stand up.
A trick to make climbing a rope easier is to start with a jump off the floor. This will place you higher up on the rope and make it faster to get up the rope. It also helps to wear long socks, a shin protector, or a knee sleeve on your shin to prevent burns from rope friction.
A good pair of cross-trainers work well for footwear. Running shoes can often get shredded when people are first learning rope climbs.
When coming down the rope use your feet to slow the descent.
Don’t hold the rope like it is a fire pole and slide down (this will cause a rope burn on your hands).
With practice and the right techniques, you’ll go from the bottom to the top rope before you know it!
Step-by-Step Rope Climbing Techniques
Fitchitt explains there are two techniques that people generally use when first learning how to climb a rope: the J-Hook Technique and the Spanish Warp Technique.
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The J-Hook Technique
A fundamental climbing rope method that involves wrapping the rope around the foot to create a J-shaped secure anchor point.
Begin by standing next to the rope.
Grip the rope with both hands above the head while keeping your arms straight.
Pull your knees up to your elbows while leaning back.
Raise your feet up keeping the rope on the outside of the foot.
Use your other foot to make a J shape hook.
Step on top of the rope and stand tall.
Repeat the process to continue to go up the rope.
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The Spanish Warp Technique
This is another effective way to climb a rope. It uses both feet to create a secure hold onto the rope.
Start by gripping the rope with both hands above the head while keeping your arms straight.
Lift your legs and bend your knees to bring your feet towards your chest.
Cross our legs at the ankles, positioning one foot on the outside of the other leg.
Wrap the rope around the lower leg (the one positioned on the outside) once.
Stand on the rope with the foot positioned on the inside of the crossed legs.
Repeat the process with the other leg, switching the foot that steps on the rope.
Ascend by uncoiling your legs and extending time, then repeat the process.
Pro Tip: Once you have mastered the rope climb using your legs, Fitchitt explains you can progress to a “legless” rope climb. Remember to start with the basics, gradually progress, and always prioritize safety by using proper technique and equipment.
