Spartan Race Challenge #1

The Rope Climb: Lifting your body weight as many times as possible to reach the top of a vertical rope.

Key Muscles:

  • Forearms
  • Lats
  • Abs
  • Quads
  • Gluts

Key Tips:

  • Grip strength is the most important aspect
  • Foot lock is the second
  • Most people think it’s all about upper body strength however it’s really about timing of the whole body 

Here are 4 exercises to complete to get on top of 'the rope climb':

  • Top Left - Seated pull ups (alternate top hand every second or third lift)
  • Top Right - Raised feet Seated pull ups (Increases weight on the rope, alternate hands like above)
  • Bottom Left - Body Weight Hang (getting used to the feeling of the rope + plus full body weight, hold for as long as possible)
  • Bottom Right - Full Body weight pull ups (Before Learning the foot lock you want to be able to do at least 4 full body weight pull ups, lifting the knees will activate the hip flexors and abdominal muscles)