FEATURE : ROPE TRAVERSE
FEATURE : ROPE TRAVERSE
TRAVERSE TECHNIQUES
THERE ARE A NUMBER OF TECHNIQUES THAT CAN BE UTILISED FOR TRAVERSING A ROPE CROSSING.
COMMANDO CRAWL
ROPE TRAVERSE WRITTEN BY COACH MICHAEL COHEN OF WILDFORESTGYM
Rope crossings are becoming a more regular obstacle in races. You’ll find they usually involve a river crossing, meaning a nice refreshing splash landing if you fail. This can be quite daunting challenge for any racer. The chaos and hazards of having to cross whilst other contenders are sending you off balance can be nerve wrecking. Training brings with it efficiency and effectiveness that leads to speed and power.
50 Obstacle Race Magazine
MONKEY CRAWL TECHNIQUE
This technique involves mounting the rope with your foot hooked on top of the rope and the knee bent close to the buttocks; the downstream leg hangs straight to maintain your balance. The military forces more often use this technique. It is very effective and you can retain control as you traverse and it doesn’t exhaust your grip and arms. Is it effective for obstacle course racing? NO. Firstly, the technique involves sliding the supporting leg and the stomach along the rope. As most obstacle racers wear light weight tops and shorts this is going to cause rope burns to the stomach, legs and ankles. Secondly, it can be a very slow technique. Lastly it is very easy to be knocked off balance by other contenders who are also on the rope, and rope regains are a nightmare.
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THE LOW HANG -PICTURED
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This technique is where you hang below the rope suspended by your hands with both heels crossed over the rope. This is often seen as the quickest way to traverse a rope crossing. Firstly, you are in total control and other contenders do not hugely affect your stability. Secondly, if done correctly there should be no friction or ankle burns. You can really maximise output with a little power, speed and technique. And more importantly you can save yourself from a potential cold water plunge.
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This technique requires you to suspend yourself by your hands and both heels crossed over the rope. The direction of movement will be backwards i.e. head first. Your right hand is in synch with your left foot and visa versa. The arm movement is most effective and faster if there is a bend in your arms. Contract your abdominal muscles so as to prevent your back from drooping (this also makes your body feel lighter rather than hanging heavy). With a solid core it will be easier to keep you body close and inline with the rope. This is fast and efficient. DO NOT slide your feet. You WILL get ankle burns, even through your socks! Lift each foot instead. Each step with your foot should land ahead of the other foot on the rope. Do not allow your legs/ankle to land on each other you will get knotted up. Stay relaxed and remember to breathe.
LOW HANG STRENGTHENING EXERCISES Monkey crawling fundamentally is about being able to efficiently and effectively carry your own body weight upside down. Here are
some upper & mid section body strengthening exercises to develop the technique. Pull-up / Chin On bar Classic pull-up and chin-ups will help you to build strength in your arms. Leg Hang These exercises will develop your hand grip, forearms, upper arms, deltoids and latimus dorsi muscles. Literally hang for 10 seconds and slowly increase the length of time. When you grip the bar or rope cup your hands all the way over the top otherwise your hands can slide down the side. Try different hand grips i.e. hands facing towards you, away from you, one hand towards and one away and side on… Leg Raises Always use variations to the technique to develop multilateral development of your core abdominal and oblique muscles. So feet up in front, feet to the left, feet to the right, feet half way up, legs straight at 90 degrees. Advanced technique is to take feet up to the left. Holding onto the core sweep the legs under the bar and up to the right in one move. Finger Strength It doesn’t matter how big your biceps are if you have weak finger strength then your biceps are worthless. Try out the Prohands Pro. I have been using it on and off for a few years and they are effective and easy to carry around in your pocket.
Obstacle Race Magazine 51