Long before the advent of Cross-fit or obstacle course racing, rope climbing has been a staple of any adventure sport or military training regimen. It is a fantastic training tool which requires grip strength, hand-foot coordination, pain tolerance, comfort at heights, and balance. This is one of the many reasons OCR events such as Spartan Race require that you climb a rope. In fact, it is also as a critical feature of the US Marine Corps and US Army Obstacle Courses.
Despite these benefits and clear importance, many people struggle to find training opportunities. I would venture to say the absence of equipment or opportunities to climb a rope are one of the many reasons so many people fear it. This is even more compounded by the pandemic, which as confined people to their own personal gyms, which–lets face it–is not exactly a state-of-the-art Crossfit gym. Alas, never fear! There are many ways to train rope climbing at home or in a gym.
Rope Climbing Kits
A simple Google search will reveal a plethora of rope climbing kits available for purchase, straight to your doorstep. On one end of the spectrum are full blown gym products, such as the Rogue Fitness system, and the other end of the spectrum are second hand ropes you might find on Craigslist. The premium products tend to be of the highest quality, however you will pay a brand premium. For the secondhand ropes, lets face it, there is a reason it is for sale; would your trust your life and dignity on an “its good, bro.”
The best option in this case is somewhere in the middle. What you need to make sure of is: (1) the rope rating exceeds your weight and not a cheap import made to look like a thick mooring rope, (2) the carabiner clip or fastening device is of sufficient climbing rating, and (3) there is enough padding below you to encourage repeat attempts (and not broken bones). A simple search of Amazon reveals a couple of results: the GoPlus climbing system and the LoGest climbing kit, both offering a variety of lengths. At first glance, because they are the same price, the LoGets is the clear winner because it comes with a D-ring for mounting and a carabiner. However, I would not trust either of those accessories because they typically are cheap, stamped metal. Regardless of which version you buy, I recommend you find a climbing rated carabiner and full strength rope mounting kit.
And lastly, notably absent in each of these recommendations a safety mechanism for the ground. If setting up the climbing rope outdoors, a mulch playground bed would suffice. You just want to make sure you store your rope indoors for longevity. If the rope is indoors, such as a garage or basement with concrete flooring, I recommend you pick up a bouldering mat or equivalent crash pad. This could save your life!
Pull-ups
If you do not have access to a rope, doing pull ups at home will improve your rope climbing speed, control, and confidence. Perhaps the most effective and timeless way to train for rope climbing is to improve hanging and pulling strength. I would argue there is no better way to do this than with the old fashioned pull-up and/or chin-up. While rope climbing is a skill that requires practice, people who are good at pull ups generally tend to be good at rope climbing (and vice versa). Surely, if using the proper technique, the upper body should do minimal work. However, learning to control your own body-weight while hanging is an important part of overall fitness.
After years of OCR racing and over a decade in the USMC, I have yet to find a program more effective than the Armstrong Pull-Up Program. I have recommended it to hundreds of people with extreme success. Its free. This program is based on variety, overload, and irregularity. You can find the entire program (along with some preprogrammed beginner tips) on the official website. If you do not have a pull up bar, I recommend you pick up a doorway pull-up bar so you can “grease the grove” every day.
Rope Remnants
Before the pandemic, one of the best ways to train ropes without a full rope rig was to use the tricep rope. By throwing it over the top of the closest pull up bar, you could create a rig for doing pull-ups using a “rope grip.” This is still an effective strategy, however not everyone has the equipment. One way you could simulate this training is to pick up a poly rope remnant from a bulk sales site like Ropes.com. For example, you can pick up a few feet of 1″ poly manila rope for $0.84 (USD)/foot. I do not recommend trying to construct a full climbing rope system out of this raw material unless you are skilled at biting and sealing the rope for ceiling rigging.
Grip Training
We can immediately tell when someone has a strong grip: whether it is a firm handshake, opening a pickle jar, or turning a wrench. Regardless of whether you care about these things, there is no denying the importance of grip strength and rope climbing. Whats more, there are crossover effects resulting in better pull up performance and improved ability to negotiate upper-body intensive obstacles (e.g. olympic rings, monkey bars, etc.).
Improving your grip is an endless topic beyond the scope of this post, however here are some options with and without equipment:
- Dead-hangs. Hang from a pull-up bar, rafter, or towel for max time. Repeat. To make it more challenging, drape a towel over the bar and hang.
- Plate Pinch. If you have steel plates, pinch two 5- or 10-lb plates together in one hand for time.
- Grip trainer. Improve grip endurance with a classic grip trainer. Go for max reps and max time holding various positions.
- Shrugs (no straps). If you have access to weights, pile on the weight and shrug the weight up to your earlobes. Go for reps or weight. Warning: bar knurling will tear up your hands.
- Cinder-block carries. Pick up a couple of cinder-blocks from the hardware store and carry them until you cannot carry them anymore. For a more challenging workout, try using a pinch grip at the center section.
- Use FatGripz. These are snap-on grips for virtually any gym workout.
- The Household Goods Option. One of the best and most straight forward articles I have found regarding grip training without equipment is located here. The author recommends using phone books, rubber bands, and more.
The Verdict
At the end of the day, rope climbing is technique. Technique, technique, technique. No matter what kind of equipment you have, you must develop your skill by repetition of good form. This article is about setting yourself up for success by using the right equipment and training tools. If you are completely new to climbing, I strongly recommend finding a coach. There are several tutorials on YouTube, etc. but unless you have access to a rope, it will be a foreign concept. Best of luck and let me know if you have questions in the comments!
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