Training with Piz: Knee Raises on Rope

If you are lucky enough to have a rope at your gym there are many movements that you can work on.

Knee Raises while hold onto the rope are a fun way to work your arms, lock off strength, grip strength, abs and legs.


  1. Grab the rope with one hand high and the other one low.
  2. Lock off with the low hand and then raise your knees at the same time.
  3. Repeat the motion being sure to raise them as high as possible.
  4. On the way down be sure not to let them free hang. It is best to stop lowering your legs before they hit vertical.
  5. Perform reps of 30 seconds or a specific number number.
  6. After one set change the high hand on the rope and repeat. 

Get outside and have an adventure!

piz : )

Thanks to my amazing sponsors: Arcteryx, CAMP-USA, SCARPA, Sterling Ropes, the AAC and WIndX-treme

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