Rope Climbs
Rope climbs require a different type of grip and arm strength than a regular pull up. In addition, the unstable nature of climbing a rope forces you to stabilize your climb using your legs and core to control the ascent. Similar to a Pull Up, rope climbs require you to move your entire bodyweight in one motion. Even if you incorporate your legs by pinching the rope with your feet, you’re still moving more weight than you usually would with free weights. On top of that, the angle of your grip is uneven during rope climbs. When you lift a kettlebell, dumbbell, barbell, etc., you are typically using a crush grip that evenly distributes the implement within your hand. The rope does no such thing. Similar to gripping a baseball bat or golf club, the rope will be at an angle within your hand. Combined with the weight requirement and the fact that every movement will be fatiguing your grip to some degree, rope climbs will help you build functional grip strength within the first week!
Remember when Rope Climbs with no feet were a thing? There are a few different ways to latch on to a rope with your feet and legs these days. Have fun with the skill session today!
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Tuesday’s WOD
Rope Climbs are the skill. Practice the basic wrap and climbing technique. Bring your long socks or wear tights!
AMRAP 20 minutes
2 Rope Climbs
10 Wall Balls (20/14)
20 Double Unders
30 sit ups
run 200
Cash Out: Supported Hand Stand Hold 30 seconds x 3.
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