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Rope Climbs For Wreslting With Zach Even-Esh

Rope Climbs For Wreslting With Zach Even-Esh

Conditioning is an essential part of any wrestler’s training. Wrestlers need to be in top shape in terms of both endurance and strength if they want to thrive in practice, let alone in competition. This is why so many wrestlers put in so many hours of work in the gym lifting weights, sprinting and doing a ton of different exercises all so they can get an advantage over their opponent’s. 

The problem is that it can be really hard to know just what exercises to do. This can especially be the case if you don’t have access to all the nice and fancy gym equipment for one reason or another. Well don’t worry because we have some simple and cheap alternatives. 

In this video, Zach Even-Esh breaks down multiple ways that you can use a simple rope hung from your ceiling to develop some great strength and conditioning for wrestling. Zach Even-Esh is a sports performance coach and the founder of The Underground Strength Gym and creator of The Underground Strength Coach Certification. He is also the strength and conditioning coach for the Lehigh University wrestling team. The man has even written his own book on strength and conditioning “The Encyclopedia of Underground Strength and Conditioning.”

Rope Climbing For Wrestling 


The video starts off with Zach saying that the climbing rope is one of the best upper body and even full body exercises for athletes in general but especially for wrestling. He also goes into how he believes that if you can, you should try to put kids on rope climbing as soon as possible. This is because it develops a special kind of strength, especially in the hands. This kind of strength is usually only found in kids who tend to grow up and work on farms 

There are a few different ways to use the rope. The first way that Zach shows is the easiest. You simply go on the rope with your legs warped around it, go hand over hand and climb and pull yourself up. When going back down you then go hand under hand, don’t just let yourself slide down. 

The next progression after getting down the beginner one is basically the same. The only difference is that you don’t wrap your legs around the rope. Doing this will add more weight to the climb. Doing down is the same as before. 

Something that you can do if you want a rope but don’t have a high ceiling is a recline rope climb. This is where you keep your feet on the ground and you lean your body back, then you go hand over hand to pull up the rope but your feet don’t leave the ground. This is a great way to build that beginner strength to eventually fully climb the rope as well. 

Zach also mentions that if you need to use chalk, that’s no problem.

Learn More From Zach Even-Esh!

The Underground Strength System For Wrestling by Zach Even-esh

If you liked this video breakdown and want to learn more from Zach Even-Esh then you should check out his complete instructional set “The Underground Strength System For Wrestlers by Zach Even-Esh” Available exclusively on Fanatic Wrestling.