Rope climbing technique. Rope climbing Rope climbing technique

1. Rope climbing methods.
2. What are the benefits of doing this exercise.
3. Rope climbing techniques.
4. Typical rookie mistakes.
5. Crossfit complexes containing this exercise.

Basic rope climbing techniques

There are three main ways to climb a vertical rope:

• in two doses;
• in three doses;
• without legs.

They are called basic, because all other methods are essentially derivatives of them, only the technique and manner of performing the movement are slightly modified. These varieties originate in army physical training, where they are successfully performed to this day. In addition to army training, a special provision on rope climbing is provided for in the TRP standards. In addition, the rope is an essential attribute of gymnasts' training, many elements are practiced with its help.

The three options listed above are the most basic, athletes of almost any level of training can begin to study them, if there are no serious contraindications associated, first of all, with the muscular motor skills of the hands. There are several more difficult varieties of rope climbing, for example, climbing without legs with additional weights, climbing without legs with jumping movements, or climbing using only one hand, but they are recommended only for physically and functionally prepared athletes. An inexperienced athlete simply cannot cope with such a serious static-dynamic load and risks injury.

What are the benefits of rope climbing?

Climbing a rope (especially in a way without using the legs), the athlete works out a huge number of muscle groups (the latissimus dorsi, rhomboid and trapezius muscles of the back, rear deltas, biceps and forearms), trains strength endurance and explosive strength, increases grip strength. The abdominal muscles and neck muscles also carry a static load. Our dexterity and coordination also increase, a huge number of small stabilizer muscles are being worked out, which are difficult to use when working with free weights or in simulators.

Working with the weight of our own body, we do not create an axial load on our spine, nor do we overload our joints and ligaments.

Rope climbing gives us a great opportunity to work out almost all the major muscle groups of our torso in a fairly short time - in just a few sets, so this exercise has gained immense popularity in CrossFit.

In functional training, we perform climbing within complexes, which increases the effectiveness of our training and brings the necessary variety. For people who are fond of martial arts, the rope climbing skill will also be extremely useful - well-developed hands and forearms will make it easier for you to perform various throws and grabs, help you feel more comfortable and confident when fighting on the ground.

In addition to the above, hanging on a rope for a long time is a kind of isometric load on the arms, which will lead to microtrauma of your tendons, after the restoration of which you will feel a good strength increase in pressing and traction movements. But remember that, as with any exercise, all of these benefits are only achievable with proper technique. Choose the technique in which you do not feel any discomfort, work out this movement to automatism and proceed to the study of more complex variations.

Rope climbing techniques

There are several types of rope climbing techniques. Let's analyze each of them in detail:

1. Starting position: the athlete holds tightly to the rope with his hands and feet (the toe of one and the heel of the other leg).
2. Push off the rope with your feet, bend them and grab the rope a little higher in the same way.
3. Without releasing the rope with your feet, alternately rearrange your hands higher and repeat the movement.

There are two ways to climb a rope in two steps.

First way:

1. Starting position: one arm is fully extended and clasps the rope above the level of the head, we hold the other hand at the level of the chin. We grab the rope with our feet with the toe of one foot and the heel of the other.
2. We push off with our feet and try to pull ourselves up on the arm that is located higher.
3. With the second hand, we intercept the rope higher, at the same time we pull our legs up and take our starting position.

Second way:

1. Starting position: hands are located at the same level just above the level of the head, one is located immediately below the other. We hold the rope with our feet in the same way - toe and heel.
2. Push off with your feet, grab the rope a little higher with them, pull yourself up, intercept the rope and hang on straight arms.

Rope climbing without legs

1. Grasp the rope with both hands, one should be slightly higher than the other, bend your legs slightly or bring them out in front of you.
2. Keeping the position of the legs and body, rise up, alternately changing hands and engaging the latissimus dorsi and forearm muscles.

© Jale Ibrak - stock.adobe.com

This video demonstrates various rope climbing techniques:

If you have just started doing CrossFit and are not yet ready for rope climbing, start training with a lead-up exercise: pull yourself up the rope with your hands, starting from a sitting position. At the same time, the legs do not work, but only rest on the floor with the heels. As soon as you have risen as high as possible and fully straightened your knees, begin to go down again, while the movements should be coordinated and monotonous, the palms should move the same distance from each other. This way you will understand the biomechanics of movement well and improve the strength of your hands and forearms.

In order to make this exercise easier for you, and to improve rope climbing, you must separately perform the elements that make up this exercise. Pay special attention to grip strength: practice hanging on a rope, on a horizontal bar and on a towel suspended from a bar - this will strengthen your hands and forearms, and your own weight will not seem so heavy when climbing a rope.

Learn to do one-arm pull-ups, this will make it much easier for you to learn rope climbing without legs. Pull up with extra weight and do other lat exercises to build your strength.

Once you have mastered at least one method of rope climbing, make this process more extreme - try to climb the rope in the shortest possible time, without resting between sets. So you will increase the strength endurance and the overall physical potential of your body, and more difficult climbing options will be given easily and naturally.

Tutorial video for beginners, leading up exercises:

Typical beginner mistakes

The following are the main mistakes that inexperienced athletes make when studying this element. They do not contain anything particularly traumatic, but deviations from the correct technique will make it much more difficult for you to learn this already difficult exercise. These errors are not so much technical errors as deviations from the generally accepted rope climbing rules, so I do not recommend ignoring this information.

1. The athlete grabs the rope not with his feet, but with his hips. You are unlikely to be able to squeeze the rope with your hips with sufficient force for comfortable balancing. Use only the above method - the toe of one and the heel of the other leg.
2. Do not wear gloves while climbing rope- this will not save your skin from the appearance of corns, do not believe in this myth. In addition, when using gloves, your grip strength will develop much more slowly.
3. Don't jump off the rope, especially if it is fixed at a high altitude. This is perhaps the only moment where you can get seriously injured. A bad landing can damage your ankle or injure your metatarsal bones, which can keep you out of training for months.
4. Don't slide down the rope. Yes, of course, it’s faster, but the pain on the skin of the palms is unlikely to allow you to do a few more approaches.
5. Don't forget to use magnesium, this will improve the grip of the palms on the rope and reduce the risk of unclenching the palms at the most inopportune moment.

Crossfit complexes

The main method of rope climbing used by athletes from all over the world in CrossFit is without legs. There is certainly a certain logic in this: the more difficult the exercise, the more effective it is. It is this version of the rope climb that requires maximum concentration and dedication from the athlete, especially if you need to perform it within the complexes in an explosive manner and with a minimum rest interval. However, if your training does not involve consistently good results in climbing without legs, you can replace this method with one that you are better at.

Below are a few complexes, performing which, you can check whether you are ready for a really hard functional training. Extreme load on all muscle groups, a very high level of intensity. Do not forget to warm up thoroughly before performing these or similar complexes.

Rope Climbing Techniques There are two main rope climbing techniques: The first is based on a movement that resembles the curves of a caterpillar crawling up its cobweb. There can be two variations of this rope climbing technique. Or we start on straightened legs and then bend them, pulling them up, cling to the rope, straighten it and at the same time intercept it with our hands above. Either the legs are initially bent, we straighten them, intercept with our hands and again take the initial position with bent legs. The second completely depends on the strength of the hands. She answers the question: how to climb a rope. This technique is faster, but also more energy-intensive. Starting position: hanging on a rope, legs straightened, one arm is at chest level, the other is straightened above the head. Next, you need to bend your legs and intercept them higher, but change hands - now the one that was on top is at chest level, while the second clings to the rope above your head. You need to start with lead-up exercises: How to climb a rope? The child sits down at the rope and takes it with his hands at chest level and rises up, alternately intercepting the rope with his hands. The same exercise must be performed from a squat position. A similar exercise in which you need to hold on to the rope with straight arms above your head. Repeat the previous exercise, while holding the rope at chest level, raise your legs. The kid is held by an arbitrary grip, swaying on a rope. Hold arbitrarily and try to raise your legs to a lying position. The child holds on to the rope, stepping with his feet in the hanging position lying forward, backward, in a circle, etc. Rope climbing training contains similar lead-up exercises for the legs. How to sit on a rope? Sitting on a bench next to a hanging rope, you need to grab it with the soles of your feet and spread your knees apart. Repeat the exercise, only holding on to the rope with your hands. Holding the rope with your hands and grabbing it with the soles of your feet, you need to rise above the bench. Capturing the rope with the legs is more difficult, so it is necessary to perform lead-up exercises on the rope: The child sits on a bench, holding a gymnastic stick vertically in his hands. The foot of the right foot should be turned with the toe inward and attached with the outside to the stick, and the foot of the left foot should be turned with the toe outward and pressed with the right hand to the stick on the other side - clamp the stick with the feet. Repeat the exercise while sitting on a bench, holding on to the rope. Now you need to master the technique of climbing a rope from a hanging position while standing on straight arms in three steps. The first way to climb a rope: bend your legs and pull them higher, grab the rope with the outer sides of your feet and knees, while bending your arms slightly. The second way, teaching how to climb the rope correctly: resting your feet on the rope, you need to straighten your legs and bend your arms without moving them. The third way to climb the rope from a hanging position is to grab the rope with straight legs and alternately intercept the hands as high as possible. Then all three methods teaching how to climb a rope are repeated. During the descent, the rope climbing technique is performed in the reverse order: first, the arms are intercepted lower, the legs are straight, and then the legs are bent and the arms are straightened. You can’t get off the rope, you can go down from it! Rope exercises are useful and necessary for the development and healthy maturation of the baby. Let the child strive to be agile and strong, for sure, motor skills in climbing will come in handy in the future! You can buy a rope in our online store.

SECONDARY EDUCATIONAL SCHOOL №48, Novouralsk

Abstract on physical culture on the topic:

"Rope Climbing Technique"

Completed by: a student of grade 6A

MAOU "School № 48"

Mokhova Anastasia

2016

CONTENT

Introduction.

The history of rope climbing.

Rope climbing methods.

Instruction.

Safety engineering.

Introduction.

climbingtightrope- a good sport that develops strength, agility and coordination of movements. There were times when this sport was even included in the program of the Olympic competitions. The rope is available in many children's home sports corners, you can often see the ropes on playgrounds in the yards. climbingtightropeincluded in the curriculum of school physical education lessons. learn to climbtightropeIt's not that difficult, you just need to master some typical exercises.

The history of rope climbing .

Rope climbing is truly one of the most ancient sports that has entered our lives so firmly that it was included in the school curriculum and in various standards. Probably, only a schoolboy who was exempted from physical education for life did not dream of conquering this dangling rope. It is noteworthy that rope climbing was and remains a very popular gymnastic exercise in the United States of America. In fact, it was thanks to this country that rope climbing got into the Olympic Games at one time.

Rope climbing has been on the list of the Olympic Games since 1896, and athletes were judged on various parameters, including climbing speed and technique. Gradually, only technique began to be evaluated, and after 1932, rope climbing completely lost its status as an Olympic sport. Despite the fact that there is no talk about the return of rope climbing to the bosom of the Olympic sports, this type of gymnastics will never lose its relevance as one of the very useful health exercises.

Rope climbing methods.

Climbing is performed in mixed hang and hang on one hand. In the classroom, these methods should be alternated, given their predominant effect on the muscles of the arms and shoulder girdle or legs. In addition, when climbing in a mixed hang, breathing conditions are significantly improved.
Climbing exercises develop strength, dexterity, courage, increase self-confidence among those involved, and improve coordination abilities.

There are three ways of climbing in a mixed hang on a vertical rope: climbing in a hang with bent arms and climbing in three and two steps.

Lasagna in three steps.

I.p. - hanging on straight arms.
1 - bend your legs forward and grab the rope with your feet (raising one and heel of the other leg). You can fasten the rope with a loop. In this case, it should pass outside the thigh and shin of one leg and be pressed against the inside of the foot (the method of grabbing the rope depends on its stiffness and thickness: a thin and soft rope can be grabbed with a loop).
2 - without weakening the grip with your legs, unbend them (pushing off) and bend your arms. 3 - alternately intercept hands up and take SP, without releasing the grip of the rope with your feet. Climbing in three steps is used in classes with children of middle school age, because. the load falls not only on the muscles of the arms and shoulder girdle, but also on the muscles of the legs. When teaching this method of climbing, it is advisable to master the climbing techniques well on a vertical ladder.

To facilitate the assimilation of rope climbing techniques, the following exercises can be recommended:

1. Hanging on a rope with straight arms and swinging in the hang (hanging after a kick or a short run). 2. Learning to hold the legs while sitting on a bench.
3. Grab the rope with your feet in a hanging position with straight arms.
4. From hanging, sitting on the floor, legs apart, pulling up and resting your heels on the floor, hanging lying on bent arms.

Lasagne in two steps.

There are two options for climbing a rope in two steps.

First option.

Starting position - hanging on a straight arm, the other hand holds the rope at the level of the chin.
1 - bending your legs forward, grab the rope, as when climbing in three steps.

2 - unbending the legs (pushing off), pull up on one hand, and with the other intercept the rope at the top.

Second option.

Starting position - hanging on straight arms.
1 - pulling up on your hands, bend your legs and grab the rope with them.
2 - unbending the legs (pushing off), intercept the rope with your hands, i.e. go to the hang on straight arms.

This method of climbing is not difficult in coordination, therefore, with sufficient physical strength, it is not difficult to master it. In addition to the main methods, you can use rope climbing, leaning against a wall, climbing two ropes - with your hands on one, with your feet on the other, or one hand on one, the other on the other, and your legs grab one or two ropes at once.

Instruction

1

Grasp the rope with straightened arms as high as possible and, with your legs tucked in, hang on the rope for a while. If possible, try pulling up with your hands on the rope, without helping yourself with your legs. This exercise will develop your arms and help you learn to hold your own body weight with your hands.

2

Grab the rope between the legs crossed below the knees. The rope is held by the outer sides of the feet. Intercept hands alternately up and down, while crossed legs continue to hold the rope and do not move. The exercise strengthens the muscles of the legs, back and abs and prepares you directly for climbing.tightrope .

3

Grasp the rope with your hands and, jumping slightly, grab the rope with your legs - between your knees and the insteps of the crossed feet. At the same time, the arms are in a slightly bent state, tense and hold the weight of the body on the rope. The body is also slightly bent.

4

Place your feet firmly on the rope, holding it between your ankles. Straighten your legs, while the body rises up, and the arms holding the rope will be even more bent.

5

Hold the rope with your legs fully extended, and intercept your hands as high as possible - to the position of an almost completely straightened body.

6

Repeat the last three steps in turn and go up thetightrope to the desired height. When descending, all the above actions are repeated in reverse order: first, intercept lower hands, then straighten your legs holding the rope.

5. Safety

Rope climbing safety is very important. Always lay mats under the rope. If you are new to climbing, be sure to perform the exercise under supervision and do not rise more than 2 meters above the ground. Start climbing slowly until you master the technique, then repeat climbing the rope until you have covered a total of 15-20 meters.

Many people do not quite understand how to climb a rope since their school years. Today we will highlight this issue and tell you how to train to conquer the top of a rope suspended from a hook.

An easy way to climb a rope

To develop physical strength, endurance and good coordination of movements, there are many exercises. One of them is rope climbing. How to do it in the simplest way? The method of conquering a rope is similar to how a caterpillar crawls. You need to approach the sports equipment and grab it with your hands at chest level. What is the correct way to climb a rope? This method uses both arms and legs. You have to hang on a rope. We wrap our legs around the rope. You need to try so that the projectile does not sway under you, then it will be easier to climb. We pull the body with our hands and at the same time straighten our legs. This movement should resemble the way a caterpillar crawls. With one hand we make a low interception. You need to ensure that your upper limbs are at the same height all the time. That is, at chest level. You need to move your legs while simultaneously bending and unbending. Synchronous work of all limbs should be achieved. You need to descend from the sports equipment in the reverse order. That is, the arms go down, at this time the legs unbend and wrap around the rope. This method is the easiest, but also the slowest.

How to climb a rope without using your legs?

This method is fast, but energy-intensive. How to climb a rope without legs? In this method, the legs cling to the projectile, but they do not help the body to rise to the desired height. The work is done by hand. To reduce friction, fingerless sports gloves can be worn. How to climb a rope? We approach the projectile and grab the rope at maximum height. Now you should pull yourself up and fix this position with your legs. Next, you need to grab the rope as high as possible and pull yourself up again. We unbend our legs and grab the projectile, fixing our position. Thus, you can train your hands well. So that the legs do not interfere, they can generally be crossed at the shins and not used in any way. In this case, the conquest of the projectile will be like climbing a monkey on a tree. You should constantly intercept the rope higher and higher. True, only a well-trained person can do this without fixing with their legs.

Equipment climbing technology

How to climb a rope in 3 steps? In this way, schoolchildren are taught to conquer a sports equipment. On the count of "one" you need to grab the rope as high as possible and pull yourself up. The legs at this time wrap around the rope. Attention should be paid to their correct location. The fixation of the rope occurs between the rise of one leg and the heel of the other. The knees are not involved in the process, they are divorced to the sides. On the count of two, straighten your legs and pull yourself up. At this point, the arms should bend automatically. Fix yourself in this position. On the count of three, you need to grab the rope as high as possible. Now you can move on to the first step.

Training for the conquest of a sports equipment

To understand, you must first strengthen the muscles of the arms and legs. Do not conquer sports equipment unprepared. In this case, you can damage the muscles or even get them stretched. How to pump up your arms? To strengthen your arms, do push-ups daily. A horizontal bar can also help in this matter. It will be useful both to pull up and just hang on it. The expander develops the muscles of the hands very well. And you can train in two ways. In a static position, making powerful and strong contractions of the hand and resting before each approach, or in a dynamic position - making quick movements.

Particular attention should be paid to the preparation of the legs. To do this, you can perform simple exercises such as squats or running. Good help in pumping up the muscles of the thighs bike.

It is worth remembering that the press is also involved in the process of climbing the rope. Therefore, it is good to work on it.

Why do you need to be able to climb a rope?

Probably everyone knows that sports are necessary for everyone. We told you how to climb a rope, and now we will explain why you need to bother your body with such training at all. Thanks to this sports equipment, all muscles are strengthened. Of course, this will depend on how exactly you plan to conquer the rope. If both arms and legs are involved in this process, then all muscles will definitely participate.

In addition to physical endurance, a person acquires good coordination of movements. Few are able to perfectly control their arms and legs. Many perform actions on the machine, so others consider them clumsy. But it's not. People just have poor coordination.

Even the conquest of the rope can have a positive effect on the state of mind of a person. Indeed, when success is achieved in any endeavor, a person’s self-esteem rises and his mood improves. There are not many opportunities in life to feel like a winner, and conquering the rope gives you the opportunity to be proud of yourself.

A climbing rope is a sports equipment, without which it is hard to imagine any gym. Modern ropes are made of synthetic materials (nylon, nylon, silon).

For reliability, an organic or steel core is mounted inside the rope, which acts as a base and gives it shock-absorbing properties. Synthetic ropes are more reliable, durable and more practical to use than organic cotton-based counterparts. The most convenient for climbing are ropes with a diameter of 3 to 6 cm.
Scope of the rope

The huge benefits of rope climbing are explained by the fact that such an exercise involves almost all muscle groups, while developing arms, legs, back, and also helps to develop dexterity and concentration. Relative cheapness and the minimum amount of free space required are its additional advantages.

Rope climbing is included in the school physical education curriculum. Rope exercises are actively used for the physical training of firefighters, rescuers, military, special forces, and, of course, professional athletes.

As for the last category, the exercise with this projectile can be useful for athletes as a basic (gymnastics, athletics) or warm-up (martial arts, crossfit, bodybuilding, powerlifting).
Rope climbing techniques

Many people who are in front of a rope for the first time are interested in the natural question “how to climb a rope correctly?” Without knowing the basic rules, this simple process will be very difficult.

There are the following rope climbing techniques:

Technique in three counts;
- technique in a jiffy;
- without using leg strength.

The first method must be performed in the following order:

1. Grab the rope with your hands at the highest possible height (without bouncing);

On the count of “one”, it is necessary to tighten and bend the legs so that the knees are at the height of the belt, while simultaneously grabbing the rope with your feet. The main emphasis here is on the correct grip with the legs, since this method provides for the main load on them.
To do this, the rope is fixed between the rise of one and the heel of the other leg, passing between the knees. At the same time, the legs below the knees must be crossed, otherwise the “lock” will not work;

On the count of "two", the legs bent at the knees need to be straightened, climbing up the rope. With this movement, the arms are bent;

On “three”, hands alternately grab the rope at a height that will be convenient for the person (at first, you should not stretch your arms as much as possible). The main load is transferred to the legs, fixing the rope;

This method is considered the easiest, but at the same time the slowest. If it is necessary to overcome the maximum height on the rope, then this method is considered the best.

The rope climbing technique “in no time” is performed in this order:

1. The rope is grasped with one hand (more comfortable for the person) as high as possible, and the other fixes the rope at the level of the chin;

On the “time” the same grip is made with the legs, as in the technique described above;

On the count of "two" - simultaneously pulling up with your legs and intercepting the rope with the arm that was bent. At the same time, the outstretched arm, respectively, is bent and placed at the level of the chin.

This is a more complicated method in terms of execution technique, since interception and lifting have to be done almost simultaneously. If it is supposed to overcome a small height, then the "two steps" technique will be more effective.

Both considered types of rope climbing basically provide for the correct and reliable fixation of the rope with the legs.

Rope climbing without fixing it with your feet is the most difficult way, since the entire load is transferred to the muscles of the hands. Each time pulling up, the hands alternately move up the rope.

The method does not involve insurance in the form of a rope sandwiched between the legs, so it is the most dangerous, and at the same time the fastest. Before embarking on such a technique, you need to feel confident when pulling up on the crossbar.