Doing pull-ups and rope climbing both require upper body pulling strength and grip. The exercises on this page-this page will help you perform pull-ups and build up to weighted pull-ups over time. This circuit of exercises progresses from easiest to hardest in regards to muscle activation and overall strength development. Pick any of the grip-based exercises on this page-this page and perform for 1 minute each.
A strong grip is a requirement for the tactical athlete. There are many ways to build your hand and forearm strength. The following exercises add variety to any grip training program. When you see “Grip Circuit” in the workout — pick 4 to 5 of the exercises below and do each for 1 to 2 minutes for a total time commitment of 5 to 10 minutes.
The exercises on this page-this page incorporate grip training while also adding more classic calisthenics movements that will assist your abilities to climb rope, walls, fences, and obstacles. Get good at pull-ups and dips as they will help you pull yourself up and over climbing obstacles when faced with a wall, rope, or ladder climb.
WEIGHTED ROPE
For this classic rope twist, tie a weight (5 to 10 pounds) to the rope. This will work the wrists through a full range of motion while also building forearm strength and stamina. Build up to a 1 minute set of rolling up and down.
RICE BUCKET
Place a lacrosse ball at the bottom of a five gallon bucket and fill the bucket with rice. Dig your hand into the bucket and open and close your fist into the rice to grab the lacrosse ball at the bottom. Repeat with both hands for 1 minute each.
Place your fingers about knuckle deep in the rice. Open and close your hand fully for 50 reps each hand. This works the hand and improves grip and forearm strength.
BATTLE ROPES
If you do not have a vertical rope to climb, moving the battle ropes up and down and side to side horizontally will suffice to strengthen the grip required for rope climbs. Shake the ropes up and down and left to right for 1 to 2 minutes.
PULL-UP HANGS
Simply hang on the bar in the down position, but flex your shoulder blades so that your shoulders are not relaxed. Once you cannot hold your shoulders flexed or hang on the bar with your hands, you are done with this exercise for the workout circuit. Build up to 1 to 2 minutes.
BELOW ARE TWO METHODS TO BUILD PULL-UP STRENGTH:
Negatives are a great way to perform your first pull-up or to add repetitions to your max rep sets to push your current level. Get your chin over the pull-up bar, hold the position for a few seconds, then slowly lower yourself to an extended arm/down position. Try to descend in 3 to 5 seconds. Limit your negative repetitions to 1 to 2 per set.
Drape a rope over the pull-up bar and grab onto the two ends of the rope to perform your pull-up sets. This will simulate rope climbs and really works the grip.
PULL-UPS (REGULAR GRIP)
Grab the pull-up bar with your hands placed about shoulder-width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.
PULL-UPS (REVERSE GRIP)
Grab the pull-up bar with your hands placed about 2 to 3 inches apart and your palms facing you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.
PULL-UPS (WEIGHTED)
Use a weighted vest or weight belt to add weight to your pull-ups. For the Tactical Fitness Dirty Dozen Test, you will need to build up to 25 pounds.
PARALLEL BAR DIPS
Grab the bars with your hands and put all of your weight on your arms and shoulders. (Do not do this exercise with added weight if you are a beginner or if you have had a previous shoulder injury.) To complete the exercise, bring yourself down so your elbows form a 90-degree angle (no less of an angle) and return to the up position. The dip is an integral part of the movement required to push yourself over a wall or fence once you have used your grip to pull yourself up to the top of the obstacle position.
There are two ways to climb a rope: with legs or without legs. Climbing hand over hand requires a great deal of practice and even the best hand-over-hand rope climbers get tired quickly. To be able to climb ropes for longer periods of time or do multiple sets with gear, you will need to learn the H Hook or S Hook methods:
J Hook: Stand on the rope, with the rope running along the right side of the body. Jump up and grab the rope with both hands and quickly hook the rope with the left foot, bringing it under the right foot and over the left foot. Clamp down on the rope with the left foot on top of the right foot. Bend your knees, clamp the rope, and stand up. Slide your hands up the rope to grip for the next leg clamp. Instead of moving hand-over-hand just using your arms, you are actually squatting up the rope.
S Hook: Stand with the rope between your legs. Jump up and grab the rope with your hands while at the same time wrapping the rope between your legs, all the way around your right leg and on top of your right foot, clamping the rope on your right foot with the left foot. Squat and brake up the rope similarly to the J Hook.
NOTE: This method requires pants and boots to be most effective. It is also a more secure brake allowing you to actually shake out your hands and forearms if needed to rest up the rope.
If you do not have a rope to climb, you can still work on your grip strength and rope climbing muscles by using a short rope hanging from a pull-up bar. Sit on the ground and pull your body as high as you can by just using your hands and arms. Once you are standing, drop one hand and work the grip on each hand for as long as you can. Hold each grip position for 1-2 minutes each. Switch hands as needed.
The same way you use your legs to climb a rope, you also need to use your legs to get over a wall or fence. For a wall where you cannot place your foot on anything secure like a chain link fence, you have to perfectly time your jump and your pull to the top of the wall simultaneously. This is where being able to do pull-ups helps with jumping or climbing walls. Once you get your chest up to the top of the wall, you then have to transfer into a bench press or dip motion to push yourself over the wall. This is all a quick motion as it is nearly a split-second movement. Practice this without a wall by jumping to a pull-up bar that is taller than you and pulling as much of your torso over the bar using the momentum from the jump to make the movement easier. If you have a partner, try the three methods shown below.
This shoulder routine is great for those who have had rotator cuff shoulder surgery and are in physical therapy. You will find it to be one of the uniquely toughest shoulder workouts ever, until you get used to it. Many tactical athletes have a history of injuries that may have occurred years prior to their operational life or were injured on the job. This is a staple workout I have been doing ever since my shoulder separation injury, which sidelined me for a few months. This is basically a shoulder rehab workout as it works the smaller muscles of the shoulder that form the rotator cuff and stabilizes the shoulder joint itself.
Complete all six exercises in this section without stopping. (It is recommended to use dumbbells under 5 pounds for these exercises.)
LATERAL RAISE
Keep your knees slightly bent, shoulders back, and your chest high. Lift the weights parallel to the ground in a smooth, controlled motion while keeping your palms facing the ground. Perform 10 reps.
THUMBS UP LATERAL RAISE
After performing 10 Lateral Raises, do 10 more with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
THUMBS UP/THUMBS DOWN LATERAL RAISE
As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat 10 times, always leading in the up and down direction with your thumbs.
FRONT RAISE
Lift the dumbbells from your waist to shoulder height, keeping your thumbs up. Perform 10 repetitions to work your front deltoids.
CROSS-OVERS
With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms in front of your head and bring them back to your hips for 10 repetitions.
MILITARY PRESS
Place one foot in front of the other and keep your knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head. Slowly lower them to shoulder height and repeat for a final 10 repetitions in this mega shoulder-pump workout. The muscles used for this exercise are the shoulders and triceps (back of arm).
