1 - Stand in front of the rope with your feet shoulder-width apart.
2 - Reach up and grab the rope with both hands, using a hand-over-hand grip. Your hands should be close together, palms facing each other.
3 - To start, use your legs to “lock” the rope. Wrap one leg around the rope, pinching it between your calf and thigh, creating a secure foothold.
4 - Pull yourself up the rope by alternating your hand-over-hand grip. Use your arms and legs to propel yourself upward. Keep your body close to the rope to maintain balance and control.
5 - As you climb higher, periodically use your legs to create new footholds. Release the lower leg, reposition it higher on the rope, and pinch again to secure your position.
6 - Continue climbing until you reach your desired height or the top of the rope.
7 - To descend, slowly release your foothold, allowing the rope to slide through your hands. Control your descent by gently sliding down the rope while using your legs and arms as needed.
8 - Perform the desired number of climbs or repetitions.
