Let’s talk about rope climbs! There are three different ways to get up a rope. Check them out and see which is the best method for you.
1. Spanish Wrap (demo from CrossFit)
The Spanish Wrap is a beginner-friendly, more supported and slower rope climbing style. This more secure style allows you to rely on your lower body and hips, rather than your upper body, as you climb. So if you’re a beginner who’s working on developing your upper body strength, then the Spanish Wrap could be an excellent fit for you.
To make the most of the Spanish Wrap, make sure that you always grip the rope nice and high, with your arms extended. Keep the rope close to the center of your body and keep your knees under your hips.
2. J-Hook (demo from CrossFit)
If you’ve mastered the Spanish Wrap and you’re ready to climb faster, then this is a good place to go next. Just know that the J-Hook method is less secure than the Spanish Wrap.
The J-Hook is a faster rope climbing method that still allows for you to climb using primarily your lower body. This climbing style actually turns your rope climb into more of a squat. Done properly, pretty much zero bodyweight is distributed to your upper body.
With this method, descending is relatively easy. And if you happen to lose your foot lock on the rope, it’s easy to reset and get back to climbing.
3. Legless (demo from CrossFit)
The legless rope climb is exactly what it sounds like – no legs allowed. Because you are only using your upper body to climb the rope, this method is the most advanced of the three options.
You still want to make sure that you’re grabbing the rope overhead. Pull your body as high as possible with each arm movement so that you’re getting as much distance as you can.
If you’re new to rope climbing, then take your time and focus first on learning proper technique. Rope climb scaling and modification options will help you develop upper body strength and allow for you to progress through the three different styles. And more importantly, by taking your time to practice technique, you’ll also ensure your own safety.
To learn how to get started at Rhapsody CrossFit in Charleston, contact us today.