MRG Crew member Daniel Ludwig steps up to give us some tips on conquering the rope climb.
Have a tip, trick, or video workout you'd like to share? Hit us up here
Training Tuesday: Rope Climb
About the Author: Daniel_Ludwig
Daniel is an avid OCR and endurance event enthusiast, trail runner, and amateur triathlete. He enjoys being outdoors, pursuing good health, exploring the unknown, and creating as many amazing memories as possible with his wife (also an avid OCR competitor and former Spartan Ultimate Team Challenge on NBC contestant) and their collective mini-me's. You can follow his adventures on Instagram at @danielkludwig.
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I regularly train pro athletes and several that compete in OCR/ Ninja Warrior. I do agree that the J hook is a good technique, but the way the man in the video is displaying it is very inefficient and too taxing on the upper body. I strongly suggest keeping your arms straight and relaxed when bringing your knees up to your chest to regrip the rope with your feet. Once your feet regrip the rope you want to extend you legs and walk your hands up the rope. This uses your largest muscles, your leg muscles, to climb the rope and preserves grip and arm strength. Think of an inch warm… Brings legs up first then extends upper body further up the rope. Hope this helps.
– Alex Wisch
Coach, Athlete, Wisch Fit Pro Team
Duly noted. Thanks for chiming in, Alex!