Standing at the bottom of the looming Mt. Midoriyama and looking up to that final goal is undoubtedly one of the most daunting sights you can see.
Memories of gym class firmly set aside, all that remains is for you to start climbing.
The Ninja Warrior rope climb looks like a herculean task, but with the proper technique and some focussed training, you can absolutely nail it and win the Ninja Warrior Competition!
Keep reading to find out how!
As with many aspects of the Ninja Warrior obstacle course, you’ll get nowhere without developing a good technique.
Learning how to rope climb is no exception.
The most basic technique involves using your feet to clamp the rope and create some friction that you can use to help propel yourself upwards.
If you have great upper body strength, using the arm-over-arm technique is fine, but remember the Mt. Midoriyama rope is 80ft. That’s a long way up to just be relying on your arms.
It’s really a no-brainer to get your legs involved. Using them will help you moderate your energy expenditure so you don’t tire yourself out before you get halfway up!
The S-wrap technique, where you wrap the rope around the outside of your leg and pinch it between the arches of your feet, allows you to stand on the rope.
The leg that the rope wraps around will take your weight as you bring your arms further up and pull yourself upwards. Bring your knees up and find a grip on the rope again with your feet to stretch out, gaining height.
Other techniques vary the way the rope is wrapped around your leg, whether it falls in the middle, or to the side, but the principle remains the same.
Rope Climb Training
The first thing to do when starting your training is to set goals. Setting frequent, achievable goals is a great way to stay motivated. Small and quick wins, like upping reps by 5, or running an extra half kilometer, will help to keep your spirit up and your progress driving forward.
Training your biceps and forearms with underhand pull-ups, and working your core with hanging knee raises are great ways to build up those rope-climbing muscles. You can grip a medicine ball between your knees to work on your legs too.
Improving Your Speed
Practice, Practice, Practice. The more you train the appropriate muscle groups, the faster you’ll get at scaling the rope.
One of the benefits of Ninja Warrior training is that it works your entire body. As you build up your strength, your rope climb time will continue to improve.
Become A Michigan Ninja
If you’re in the Michigan area, check out The Ninjas Edge Adult Ninja Warrior Classes and boot camps. We welcome prospective ninjas of all experience levels and aim to create a fun and interactive workout for all.
Not to mention, it’ll really help your rope climb game!
We also offer Youth Ninja Warrior Training Classes in age groups from 3yrs up to 16yrs. All classes are weekly in either Plymouth or Commerce and are guaranteed to challenge and excite.