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London Bridges

IntermediateStrengthTier T3

Stand on a locked bar below a hanging rope. Keep the body straight and walk the hands down the rope to lean back, then climb hand over hand to stand.

Targets: Shoulder
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the locked bar below the hanging rope and grip the rope.
  • Confirm the bar cannot move and hold the body straight.
  1. She stands upright on the locked horizontal bar, gripping the hanging rope with both hands, body straight.

    Step 1 of 5

    Stand on the locked bar holding the hanging rope.

  2. She leans her straight body back, walking her hands down the hanging rope hand over hand while her feet stay planted on the bar.

    Step 2 of 5

    Lean back with the body straight, paying the rope out hand over hand.

  3. She holds her straight body perpendicular to the ground, leaning back nearly horizontal, hands gripping the angled rope, feet still on the bar.

    Step 3 of 5

    Continue the lean until the body is perpendicular to the ground.

  4. She pulls her hands back up the rope hand over hand, her straight body rising from the lean back toward standing on the bar.

    Step 4 of 5

    Reverse hand over hand up the rope back to the standing start.

  5. She stands upright on the locked horizontal bar, gripping the hanging rope with both hands, body straight.

    Step 5 of 5

    Stand on the locked bar holding the hanging rope.

Safety Information

Keep the body in one straight line through the lean. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.