Rope Climbs and Forearm Lock-Up
Ever since we started doing rope climbs in the gym, the biggest issue we’ve seen is athletes feeling like their forearms are locking up afterward.
If you’re doing the Sweat or Compete scales, this is actually a pretty logical result. It simply means we need to dial back the intensity a bit by either:
- Not climbing as high, and/or
- Increasing your rest time between sets
Over time, you can gradually increase the height of your climbs or decrease your rest periods. Progressing slowly will help you build confidence and capacity without the risk of cramping.
For my athletes doing the 10-foot and 15-foot rope climbs with a foot lock, however, I have a different answer:
You’re probably doing rope climbs wrong.
Womp. Womp.
But don’t worry. There’s one cue that can completely change the way you approach them:
Rope Climbs Are Not Pull-Ups on Steroids
They’re inchworm toes-to-bar.
Let me explain.
The secret to a great rope climb is reaching your target height in as few pulls as possible.
The key is getting your feet as high as possible every time you go for your foot lock. I mean as close to your hands as you can manage.
Once you secure the rope with your feet:
- Step down hard with the top foot onto the bottom foot.
- Drive your knees forward slightly.
- Squeeze your thighs tightly around the rope.
In this position, you should feel extremely secure, almost like you could take one hand off the rope with no problem.
If you’ve done it correctly, your arms should be fully extended, similar to the start position of a toes-to-bar. At that point, your foot lock will be only a few inches below your fully extended reach.
For example:
- A 5-foot athlete may gain roughly 6.5 feet with each pull.
- A 6-foot athlete may gain closer to 8 feet with each pull.
Now divide those numbers into a 15-foot climb.
Suddenly, you’re looking at a rope climb that takes fewer than 2.5 pulls for the shorter athlete and about 2 pulls for the taller athlete.
That means:
- Less total work
- Greater efficiency
- Less stress on the forearms and biceps
- Faster, smoother climbs
Mastering this technique will dramatically improve your rope climbs and help eliminate that dreaded forearm lock-up later in the day.
If you’re struggling with the foot lock or can’t seem to find a solid position, talk to one of our coaches, schedule a 30-minute skill session, or keep an eye out for a video I’ll be releasing soon that breaks down exactly how to do this and how I learned it.
Have a great day, y’all, and I’ll see you in the gym.
Kidd Ellis
Vegvisir CrossFit