How to perform it

1. 1

   Stand facing the rope with your feet shoulder-width apart.

2. 2

   Grab the rope with both hands, palms facing towards you.

3. 3

   Bend your knees slightly and engage your core.

4. 4

   Begin pulling yourself up the rope by alternating hand-over-hand movements.

5. 5

   Use your legs to assist in the upward movement.

6. 6

   Continue climbing until you reach the desired height or the top of the rope.

7. 7

   To descend, reverse the hand-over-hand movement while controlling your descent.

8. 8

   Repeat for the desired number of repetitions.

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