This time, the obstacle eliminated a fair number of competitors, including some of the most powerful ninja warrior experts. Think you can handle the Rope Junction? Read on for tips and exercises on how to perfectly execute the Rope Junction.
The Rope Junction Obstacle
The obstacle consists of six ropes (though seven ropes were announced): the first, second, fourth, and fifth ropes were made shorter to limit swing movement and alternate from left to right, while the third and sixth ropes were much longer and centered. In addition, the distance between the second and the third rope is 130 cm. Contestants must cross all six ropes to make it to the landing platform (in a similar fashion with Tarzan Rope, although unlike Tarzan Rope, it was not allowed for competitors to skip a rope).
Rope Junction Tips
Allowing your body to swing from each rope will help you get a better grip moving forward, using your forearms as your guide to each rope and letting the weight be in that muscle group as opposed to your upper arms makes for a better grip. Be sure to also wear protective gear for your hands, as this obstacle can easily give you rope burn and could potentially cause injury.
Ninja Warrior Obstacle Guide Exercises for Rope Junction
Our first exercise that is crucial for executing the Rope Junction obstacle is Wrist Rollers. Wrist rollers may not look like an impressive move, but they’re guaranteed to help build strength. This effective forearm exercise works both the anterior and posterior muscles by engaging both extension and flexion movements.
Our second recommended exercise from our experts at the Ninja’s Edge recommends high intensity interval training (HIIT) to increase your heart rate, that way your body is used to being in a position where it can handle faster pulse and heavier breathing techniques. You can practice HIIT by either sprinting on your at-home or gym treadmill, elliptical, or preferred cardio machine. Or you can use your standard strength training exercises such as pushups, squats, and mountain climbers at an increased speed to really start to get your heart going.
What comes after the Rope Junction?
Now that you’ve read the Ninja Warrior obstacle guide for the Rope Junction obstacle, it’s time to practice. Get started today with forearm exercises and cardio training for now. Will you be on the right path to completing the next American Ninja Warrior obstacle?
If you’re in Michigan and would like help, register for Ninja Warrior classes today.