Don’t Be Scurred Rope Climbs – Learn the Technique

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Are you a little uneasy, or downright petrified of Rope Climbs? Your not the only one. A large number of CrossFit members have this large fear of Rope Climbs. Why? Well for starters, the average gym doesn’t even have a rope, so the likelihood that you have ever attempted a rope climb is slim to none. But that doesn’t mean you can’t do it. In fact you might find that your actually really good at rope climbs. Here are a few tips to ease yourself into CrossFit workouts that include rope climbs.

Tip #1: Give It a Shot

The biggest hurdle of rope climbs is getting on the rope. Literally. If you never even try to do a rope climb you will never know if you can or can’t do it. So give it a whirl. Your CrossFit gym should have safety mats or padding to place under you and the rope, so that you have some added comfort incase you have a fall. Make sure when you first attempt the rope climb you are under supervision by a coach and have been taught the correct technique. Rope climbs are generally vey safe, however if you don’t know the correct technique it can be dangerous.

Tip#2: Footwork

Most CrossFitters think that rope climbs are done using the majority of the strength in their arms. However, this is not the case. In fact rope swings should predominately be done using your legs. The more you use your legs the less your arms will fatigue. Here are two videos to help you with your technique and progression.


Tip #3: Be Smart and Protect Yourself

Rope climb protectionIf you have never done a rope climb then, you are unfamiliar with how bad a rope burn feels on your ankles, sides of your legs, and ankles. To avoid these horrible side-affects of rope climbs, come prepared! We suggest long socks, or leggings that protect your lower legs. Still worried about rope burns, then go for something a little stronger. Shin skins are a great way to protect your shins. Get your shin skin here!

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins