Menu
Sign out

Rock Climber Pull Ups

A calisthenics exercise that simulates rock climbing movements through controlled pull-up variations, improving upper body strength, grip strength, and climbing-specific fitness.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Expert

Technique

Hang from a pull-up bar and perform pull-ups while simulating rock climbing hand movements. Vary your grip and hand positions to mimic different climbing holds and movements.

Starting Position

Begin hanging from a pull-up bar with proper grip and core engaged.

Finishing Position

Return to the starting position with arms fully extended, maintaining control throughout the movement.

Form Cues

Vary your grip, control the movement, engage your core, maintain form

Common Mistakes

Poor grip, not maintaining form, rushing the movement, lack of control

Progression Tips

Increase repetitions, add weight, perform variations, or add pause at top.

Regression Tips

Use assistance, reduce repetitions, or practice basic pull-ups first.

Safety Notes

Stop if you experience pain in the shoulders, elbows, or wrists. Maintain proper form to avoid injury. This exercise requires good upper body strength and grip strength.