The risk of falling makes this feel way more intense than pull-ups and the grip strength developed will help with all your lifts. Before you start, adjust your mindset to think of the rope climb as being like a squat! Use the strength in your legs primarily, and the arms to support and guide you.HOW TO: STEP 1 Start by sitting on a box and spend some time learning how to grip the rope with your feet; the J hook is my preferred method. With your dominant foot, flick the rope with the outside of your trainer, the other foot simultaneously lifts the slack piece of rope up and then stamps it onto the edge of the dominant foot. So flick, lift and stamp. Once you can do this without looking at your feet, move on.<img src="https://magarticles.magzter.com/articles/2609/346567/5cdaa2fd72f76/1557832322847.jpg"" owidth=342 oheight=210" style="height:210px; width:342px" />STEP 2 Try to stand up on the rope with the feet locked in position. If you have the rope wedged securely between your feet you should be able to transition from sitting to standing. Once you have this grip securely in place on the rope, you should be able to bend and straighten your legs. This is how you will then squat your way up the rope.<img src="https://magarticles.magzter.com/articles/2609/346567/5cdaa2fd72f76/1557832412558.jpg"" owidth=705 oheight=813" style="height:813px; width:705px" />STEP 3 From standing, take a jump and reach as high as possible on the rope, when you have a secure grip with the hands quickly lean back and grip the rope as high as you can with the J hook. Your legs will be bent at this point. When you straighten your legs, move your hands up then release the J hook with the feet. Bend the knees quickly and lean back then regain your J hook, Next, straighten the legs to continue climbing up. Before you attempt a full ascent to the top, practise step 4 from a few feet up.<img src="https://magarticles.magzter.com/articles/2609/346567/5cdaa2fd72f76/1557832411916.jpg"" owidth=347 oheight=533" style="height:533px; width:347px" />STEP 4 Most rope burns and falls happen on the way down! Stay focused and keep your feet securely locked on the ropes. Keep the non-dominant foot high and with the rope on top of the trainer. Slowly move your hands down one at a time and let the rope slide slowly between the feet. Practise controlling this, stopping and moving down again. Avoid sliding down and instead keep the hands moving.Hopefully you are now ready to conquer your first rope climb. Remember to flick, lift, stamp and straighten. Let me know how you get on!

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