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Suspension Exercise: Assisted Rope Climb

Suspension Exercise: Assisted Rope Climb

Written by
August 4, 2014
Updated May 16, 2016


The Suspension Assisted Rope Climb is a variation on traditional rope climbing that is excellent for beginners. Climbing rope is a core component of building functional strength and one of the best forearm and grip workouts around. Everyone should be able to physically pull their own weight and assisted rope climbing trains many of the same muscles you’d need to pull or lift yourself.

Exercise Steps

Step 1: Start flat on your back, gripping the rope firmly with both hands.

Step 2: Keeping your legs straight and your heels on the ground, pull yourself up, moving hand over hand and remembering to always keep one hand firmly on the rope. Keep your elbows tucked close to your sides and try to use your legs as little as possible.

Step 3: Maintaining a strong core, continue climbing until you reach the top of the rope.

Step 4: Reverse the movement and return to the starting position.

Tips & Safety: Keep your abs and back muscles tight during this exercise, do not round your back. Try to keep your body in a straight line at all times, using your legs as little as possible.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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