London Bridge
A rope drill where you stand on a fixed bar or box and walk the hands down a hanging climbing rope, leaning back until the body is near horizontal, then climb back up. Builds serious grip and lat strength for rope climbing.
Primary muscles
- Lats (Latissimus Dorsi)
- Forearm Flexors
Secondary muscles
- Rhomboids
- Biceps
- Brachialis
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang a climbing rope from a high beam, lock a Smith machine bar or set a solid box beneath it, and stand on it holding the rope at chest height.
Keep the body straight from heels to head.
Lean back and lower yourself by moving the hands down the rope one at a time.
Continue until the body is close to parallel with the floor.
Reverse the motion, going hand over hand back up to standing.
Breathing: Breathe steadily; exhale on each hard pull on the way up.
Coaching tips
Plank body
Small hand-over-hand steps
Squeeze the rope hard
Common mistakes
Bending at the hips as you lean back
Taking big hand moves and losing control
Going deeper than you can climb back from
Safety notes
Make sure the bar or box cannot move and the rope anchor is rated for body weight.
Have a mat below until you can control the full range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.