Military training : how to climb a rope ?
Remember this exercise from physical education when you were a kid? Climbing the rope is also part of a classic military training. This exercise is excellent for testing and improving your physical condition. Rope climbing was even part of the events at the Olympics!
A particularly intensive upper body workout, rope climbing can save you in many
climbing can save you in many situations.
How to climb a rope ?
There are several methods of adopting a good technique for climbing a rope. The biggest difference between each technique is the use of your feet.
No matter which method you use, you should always start by jumping up to grab the rope at the highest point possible. This gives you a head start and some leeway to position the rope between your legs.
Technique from gymnastics
Squeeze the rope between your feet, reach out for a better grip, one hand at a time, and pull yourself up.
Loosen your grip with your feet to allow the extra rope to pass, then tighten the rope with your feet and reach your next grip.
S-Wrap Technique (Army)
Let the rope go around your right leg, then wrap it around the outside of your right foot and under the arch. Pinch the rope against your right foot with your left foot. You should be able to stand on the rope with minimal grip.
Pull yourself up on the rope with your hands and hold your position. Uncoil your feet and lift your legs before re-establishing your footing and standing on the rope again.
Bud Technique (Navy Seals)
Let the rope fall to the outside of your right foot, then under the arch. Pinch the rope against your right foot with your left foot.
Pull on the rope with both hands, then establish your grip with your feet. Stand up and repeat.
Muscles involved in rope climbing
To climb a rope, many muscles are required. The basic requirement is to be at least good at sheathing. Indeed, the sheathing will allow to improve the transmission of the force from bottom to top, thus facilitating the climbing of the rope.
To do this, practice some abdominal exercises and do some dynamic plank exercises. The main muscle that works when climbing the rope is again the back. This is because when you pull on your arms to get up quickly and reach the top, you are using one of the largest muscles in your body, which is always useful when pulling.
To improve your strength in the back muscles, you can train with pull-ups (our dedicated pull-up training program is ideal for this) or do indoor exercises like rowing or deadlifting.
Finally, the last major muscles involved when you climb the rope are the biceps. These small muscles assist your back during any pulling exercise.
The legs are also involved in this exercise, but it's not so much their muscles that could work in your favor: it's more their agility. Your flexibility and agility in the lower body will help you propel yourself higher and handle the rope with your feet to help you climb.