Top Endurance Drills to Boost Your Rope Climbing Skills

If you’re burning out halfway up the rope or skipping rope climbs altogether, you’re not alone. Rope climbing demands a blend of strength, technique, and serious endurance. Whether you’re prepping for an obstacle course race, testing into a new class, or just want to feel less wiped after rope climbs, these drills can slot into your weekly gym sessions.

1. Farmer's Carry

This drill strengthens your grip and forearm endurance, both of which are essential for rope climbing.

• How to do it: Hold a heavy dumbbell or kettlebell in each hand and walk a set distance or for a specific time.

• Tips: Keep your shoulders back and maintain a steady pace. Gradually increase the weight or duration over time.

2. Dead Hangs

Dead hangs are excellent for building grip strength and improving your ability to hold onto the rope for extended periods. Aim for several rounds of 20–40 seconds with short rest to build grip endurance, not just a single max hang.

• How to do it: Hang from a pull-up bar or rope with your arms fully extended. Hold the position for as long as possible.

• Tips: Focus on engaging your shoulders and core. Start with shorter durations and work your way up.

3. Rope Pulls

This drill mimics the climbing motion and helps improve both your pulling strength and endurance.

• How to do it: Attach a rope to a sled or weighted object. Pull the rope hand-over-hand until the object reaches you.

• Tips: Use a challenging but manageable weight. Keep your movements controlled and consistent.

4. Interval Training

Interval training boosts your cardiovascular endurance, which is crucial for maintaining energy during climbs.

• How to do it: Alternate between high-intensity exercises (e.g., burpees, sprints) and short rest periods. Repeat for several rounds.

• Tips: Incorporate upper-body exercises to simulate climbing demands.

5. Climbing Practice

Nothing beats practicing the actual skill. Regularly climbing ropes will naturally improve your endurance over time.

• How to do it: Set aside dedicated time to practice rope climbs. Focus on proper technique and pacing yourself.

• Tips: Use your legs to assist your climb and avoid relying solely on your arms.

Putting These Drills Into Your Week

Wondering how to fit these endurance drills into your training? Here are two simple ways to structure your week for better rope climbing stamina:

Option 1: Mix & Match After Main Workouts

• Choose 2–3 drills from the list above.

• Add them to the end of your main climbing or strength sessions, 2 times per week.

• Example: After your regular workout, do Farmer’s Carry and Dead Hangs on Monday, then Rope Pulls and Climbing Practice on Thursday.

Option 2: Alternate Focus Days

• Split your week into grip-focused and full-body conditioning days.

  • Grip Days: Farmer’s Carry, Dead Hangs, Rope Pulls

  • Conditioning Days: Interval Training, Climbing Practice

• Alternate these focus areas throughout the week. For example:

  • Tuesday: Grip Day (Farmer’s Carry, Dead Hangs)

  • Friday: Conditioning Day (Interval Training, Climbing Practice)

Start with what feels manageable, and adjust the number of drills or sessions as you build endurance. Consistency is key—track your progress and tweak your routine as you get stronger!

If you’re not sure where to start, ask a coach to help you pick the right drill and progressions for your current level.