Rope Style Hangs
Asymmetric hand positions on one towel, simulating rope climbs. Swap hands to balance.
Standards
LEVEL 1: 2 Holds of 30 Seconds (Swap Hands)
LEVEL 2: 2 Holds of 50 Seconds (Swap Hands)
LEVEL 3: 3 Holds of 60 Seconds (Swap Hands)
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Place one hand high, one low; grip tight. Keep body vertical—no pull with arms. Swap per hold for even sides.
Tutorial
Drape single towel like rope.
Grip high one hand, low other.
Hang fully.
Hold time, stable.
Dismount, swap next.
Repeat.
Progression & Regression
To make this exercise harder: Add hand-over-hand shifts mid-hold.
To make this exercise easier: Use two towels side-by-side.