5 Tips to Improve Your Rope Climbs with Alison Scudds

Rope climbs are one of the harder movements to master in CrossFit. From learning how to use your feet to lock in to the rope to conquering your fear of being 15 feet above the ground, many CrossFitters put off trying to learn rope climbs.

To help those improve their efficiency on rope climbs, 4x Regional athlete Alison Scudds has given five tips to help conquer the rope.

Check out Scudds’ 5 rope climb tips below (and make sure to watch the video as she demos each step):

1️⃣Strive to keep arms extended for the majority of the time. This means especially when you first jump up, do NOT bend your arms.
2️⃣”Kick” the rope away from you as you jump up to give yourself more space to get a secure clamp on the rope. (Try to get feet as high as possible, think Toes to bar)
3️⃣I misspoke in the video but i meant, your second pull doesn’t need to be as big if your FIRST pull is efficient. Only pull high enough to reach the mark at your finger tips.
4️⃣After you touch, keep feet clamped and squat back down to grab the rope right above your clamp.
5️⃣Undo feet fully extend arms and you should be at a reasonable distance to drop to the ground. If you are not, your second pull was too high so your feet are further from the ground.
** obvious disclaimer, don’t yolo drop without practice and making sure the area beneath you is completely clear.

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“Advanced” Rope Climb Efficiency If you feel comfortable with j hook and can climb up a rope, check out this quick tip video on making them more efficient on the way up AND down. For reference, I’m 5’2” and can make it up in 2 pulls, so you can too! 1️⃣Strive to keep arms extended for the majority of the time. This means especially when you first jump up, do NOT bend your arms. 2️⃣”Kick” the rope away from you as you jump up to give yourself more space to get a secure clamp on the rope. (Try to get feet as high as possible, think Toes to bar) 3️⃣I misspoke in the video but i meant, your second pull doesn’t need to be as big if your FIRST pull is efficient. Only pull high enough to reach the mark at your finger tips. 4️⃣After you touch, keep feet clamped and squat back down to grab the rope right above your clamp. 5️⃣Undo feet fully extend arms and you should be at a reasonable distance to drop to the ground. If you are not, your second pull was too high so your feet are further from the ground. ** obvious disclaimer, don’t yolo drop without practice and making sure the area beneath you is completely clear.

A post shared by Alison Scudds (@ascudds) on


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