Just when you think you're tough enough

Obstacle Race

Spartan UP: Rope Climb technique

Still struggling to get through the rope climb obstacle? Watch the video for some tips and techniques.

Improve your grip strength and you’ll be half way to the top! Otherwise, it’s #burpeesforbreakfast with the other 58% Spartans.

Skills needed:

  1. Agile feet
  2. Wrap technique
  3. Grip strength
  4. Diminished fear of heights

Muscles worked:

  1. Wrist flexors and fingers
  2. Lats, rhomboids, and scapular stabilizers
  3. Biceps
  4. Core
  5. Hip flexors
  6. Adductors
  7. Ankle flexors

Most Important Exercises:

  1. Pull Ups
  2. Body Rows
  3. Ab Wheel
  4. Knees to Elbows
Demonstrating the various hooks for the rope climb. Image from video
Demonstrating the various hooks for the rope climb. Image from video

Tips for Success:

Drape a towel over your pull up bar and do pull-ups gripping the towel for increased grip work.If you cannot do pull-ups, simply “jump” your chin over the bar and lower yourself under control, still using the towel on a frequent basis. Always “hang” from the bar for 30-60 seconds after your set is over to strengthen your grip.

Do “Supine Partner Squats” to strengthen your hip flexors. Grab the rope at chest height until you get a strong foot wrap or position on the knots. Then, walk your hands up as high as possible and “stand up.” Tuck your knees and get a new lock on the rope and repeat the process until you can reach the cowbell!