Description:

Piked Rope Climb is an advanced version of a standard rope climb.  In addition to the upper body workout from simply climbing the rope, maintaining a piked position forces you to activate the abdominal muscles and hip flexors.  Due to your feet not being used when climbing, be extra cautious and ensure that you are completely comfortable with legless rope climbs before attempting.  To scale, perform standard or straddled rope climbs.

Process:

• begin at the bottom of the rope with hand over hand
• engage lats and bend elbows to ascend the rope
• when the feet leaves the ground, bend at the hips until legs are at 90 degrees
• as you pull up, release the bottom hand and place it above the top hand and repeat
• ensure that you alternate arms with each step to build even strength
• to descend, reverse the process that was used when going up, taking extra caution to ensure that you do not slide off
• to descend, extend elbows and release top hand to place it under the other hand
• increase the difficulty during the ascension phase by increasing the distance between each hand