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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Confirm the rope and landing area are secure, then grip the rope overhead with both hands.
- 02Pull the knees upward and establish a firm J-hook, S-wrap, or other practiced foot lock around the rope.
- 03Stand on the locked rope to raise the body while sliding the hands higher one at a time.
- 04Repeat the knee lift, foot lock, stand, and re-grip sequence until reaching the assigned height without jumping from the top.
- 05Descend under control by lowering the hands and gradually releasing the foot lock; never slide down with bare hands.
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Variations
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Alternatives
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