The J-Hook Full Rope Climb | EPIC Hybrid Training

The J hook rope climb technique is a core movement that improves strength, endurance and coordination. The muscles utilized are the Biceps, Forearms, Lats, Quads and Core. The Navy SEALS teach an improved version of the S-wrap which is simpler, uses less energy, and is much faster. It is called the J-hook.


Instructions for the exercise: Grab the rope somewhere above eye level. Pull the chin up towards the hands and tuck the knees up. Step on the rope and press on it as you keep the feet together to stand. Repeat the movement.