1 - Stand at the base of the rope with your feet shoulder-width apart and grip the rope firmly with both hands at about eye level or slightly higher.
2 - Pull yourself upward by driving your elbows down toward your hips while simultaneously bending your knees and locking the rope between your feet using a J-hook or S-wrap technique.
3 - Once your feet are secured on the rope, stand up through your legs to push your body upward while reaching one hand higher, then the other.
4 - Continue the alternating hand-over-hand pulling motion combined with the leg drive to ascend the rope in a controlled and rhythmic manner.
5 - Keep your core braced and your body as vertical as possible throughout the climb to maintain balance and efficiency.
6 - Upon reaching the top, touch the designated target point, then begin descending in a controlled manner by alternating your hands downward while releasing the foot lock gradually.
7 - Lower yourself all the way to the starting position with control, avoiding any rapid or uncontrolled drops.
