Training Technique of the Week: Rope Pull-Ups

Updated: January 3, 2012

By Scott Goodpaster

At Cincinnati Functional Fitness, rope pull-ups are an excellent alternative to the standard pull-up. Rope pull-ups will enhance your wrestlers’ pulling strength and will develop an iron grip. This is a killer exercise to perform. A 1.5-inch diameter rope will challenge most wrestlers.

  • Notice how wrestler AJ Kowal pulls his body up until hands are at chest height.
  • Make sure to lower to a full extension.
  • Perform 3 sets of 10+ repetitions.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)