Modern Athlete Magazine Issue 61, August 2014 | Page 39

OBSTACLE RACING

Training for the Ropes
uses unpleasant
If the sight of a rope ca
es at school when
flashbacks to PE class
to touch the roof
you had to shimmy up
lfway, then this
but couldn’t get past ha
’s how to get up
article is for you! Here
obstacle race –
that rope in your next
without rope-burn.
quickly, gracefully and
ER

– BY SEAN FALCON

Images: Cherie Vale/Newsport Media

There is a reason that the rope climb has
been a staple exercise in military training for
thousands of years: It’s one of the best upperbody strength exercises available, targeting
primarily the biceps, but also the shoulders,
forearms, back and abdominals, and improving
agility and coordination skills. However, some
athletes are intimidated by height, or the
demand on grip strength, but a simple test
will tell you if you have the strength to climb
a rope: Reach your hands as high up on the
rope as you can, then pull your legs up into a
hanging tuck that lasts at least five seconds.
If that is manageable, try extending each leg
one at a time. If you can do this, then you have
enough strength to rope climb.

MANAGEABLE OBSTACLE

Now, some obstacle races could include one or
more rope climbs, either a straight climb up to a
higher level platform, or a pull-climb up a steep
slope. If there is a straight climb, knowing how
to climb that rope, and having the confidence
to do so, could see you get to the finish a whole
lot more comfortably. The biggest problem for
inexperienced climbers is that they worry about
their arms getting tired and not being able to

support their weight, either to get higher or to
hang on, so the secret lies in using your legs to
grip the rope and help you climb – and there
are various ways to do this:
• Thigh clamp: Lift your knees up to about a
90-degree angle, clamp the rope between
your legs, then reach up with your arms to
move up the rope.
• Side foot clamp: Lift your feet and press
them together each side of the rope as
hard as possible, with the arches wrapping
the rope, then reach up with your arms.
• Inverted foot clamp: With feet pointed
downwards, place your feet either side of
the rope, with soles to the rope, and your
legs bent at the knee, then push up with
your legs and pull with your arms at the
same time.
• Soldier’s clamp: Pass the rope behind your
one leg, around the outer side of that leg
and over the toes of that foot, then place
your other foot on top of the rope and
press down on your first foot. This acts
like a break, allowing you to use your full
arm strength to reach higher and keep
climbing while your legs support your
weight.

TRAINING TIME

You will soon realise that the first two
methods listed here are not that efficient
– and can lead to nasty rope burns if
your strength gives out – while the third
option is a whole lot more effective, but
can be tricky to get right at first. Ideally,
the soldier’s clamp is the way to go, but
you need to practice keeping the rope
in place on your lower foot, or you will
waste time and energy trying to get it
back in place.
Other supplementary exercises to
improve your rope climbing include
pull-ups, push-ups and sled-pulls, and
once you are climbing comfortably,
you can even add weight, such as
with a weighted vest or belt. However,
when a rope is not available, the best
substitute for actual rope climbing is
with towel pull-ups, which mimic the
movement and the thick grip needed
on the rope. Throw a rolled up towel
over a pull-up bar and grip either
side of the towel with one hand,
then do pull-ups. Alternate one hand
high on the towel, the other low, for
increased realism.

WE ARE GIVING AWAY A PAIR
OF THE REEBOK ALL - TERRAIN
OBSTACLE RACING SHOE
VALUED AT R1399 TO OUR
BEST ATHLETE IN ACTION
PICTURE EACH MONTH.
39