Movement · Back
Stand facing the rope with your feet shoulder-width apart. Grab the rope with both hands, palms facing towards you. Bend your knees slightly and engage your core. Begin pulling yourself up the rope by alternating hand-over-hand movements. Use your legs to assist in the upward movement. Continue climbing until you reach the desired height or the top of the rope. To descend, reverse the hand-over-hand movement while controlling your descent. Repeat for the desired number of repetitions.
Technique
Stand facing the rope with your feet shoulder-width apart.
Grab the rope with both hands, palms facing towards you.
Bend your knees slightly and engage your core.
Begin pulling yourself up the rope by alternating hand-over-hand movements.
Use your legs to assist in the upward movement.
Continue climbing until you reach the desired height or the top of the rope.
To descend, reverse the hand-over-hand movement while controlling your descent.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
