Climbing a rope is another challenge (and fun!) For those looking for a good upper body workout. (In addition, this was one of Victoria's worst training destinations.)
"Rope climbing is a skill that requires upper body / pull strength, nuclear power, and flexibility," says Tracey Magee, owner of CrossFit Clan Performance Center in New Jersey. "Some people also have an element of fear, so it's important to build trust when they get to that goal."
You must build some traction before attempting to climb a rope. Start with inverted rows of rings or a TRX and then proceed to rigorous pull-ups and chest-to-bar pull-ups. Then try cables from a sitting position: Sit under the rope and slowly pull yourself up by "climbing up" the rope.
You use your entire body to climb a rope, so you should add triceps dips to your workout as well as pushing exercises such as pushups and dumbbell presses. The core work is also of the utmost importance: "The strengthening of your abdominal muscles, spinal erectors, oblique patches and intrinsic stabilizers will form a strong core," says Magee. Work hollow, supermans, sit-ups, v-ups, planks and Russian twists.
Depending on your strength and ability level, these movements / exercises should be included in your exercise programs at least three times a week, with repetitions increasing week by week with increasing strength.
If you feel strong, learn climbing techniques: S-hooks or J-hooks. Think about tapping a CrossFit or another strength trainer for a demo. If you have nailed it with your feet, go legless.