Obstacle technique

Strength alone rarely gets you through obstacle races. Knowing the technique for walls, ropes, monkey bars, rig and other common obstacles saves energy, saves time, and avoids unnecessary penalty laps. This page works through the main obstacle types and highlights typical mistakes for each.

Wall

On walls of varying height, momentum matters most. Approach at a run, plant one foot on the wall and use the upward momentum, pulling with the arms at the top edge. On very tall walls, a partner boost helps where allowed, or pulling one leg over the edge after the arm pull.

Common mistake: Jumping too far from the wall instead of placing the final step right against it, which loses momentum and height.

Rope climbing: J-hook and S-wrap

Correct foot technique saves considerable arm strength when climbing rope:

• J-hook: The rope runs between the legs, one foot presses the rope against the instep of the other foot, forming a hook. Weight rests on the lower foot.
• S-wrap: The rope is wrapped once around one leg and pinned under the foot, giving extra grip, especially on thicker or wet ropes.

Grip strength still matters a great deal here; see Grip strength training for suitable exercises.

Common mistake: Climbing with the arms alone, without engaging the legs, which leads to quick fatigue and often slipping just before the bell.

Monkey bars

A dynamic rhythm beats pure strength: take momentum from the hips, release and grab each bar swiftly rather than lingering on one bar. Look ahead to the next bar, not down at your own hands.

Common mistake: Gripping each bar too tightly, which fatigues the forearms faster than a smooth, flowing movement.

Rig

Rig obstacles combine rings, grips and sometimes moving elements. It helps to plan the sequence mentally before starting: which grip comes into which hand, and when. Keep the body as still as possible, since unnecessary swinging wastes energy.

Common mistake: Rushing without a plan, leading to wrong grip changes and lost time.

Spear throw

The spear throw is one of the best known Spartan obstacles. The spear is held above the shoulder with an extended arm, the upper body rotates sideways towards the target, and the throw comes from a step forward with weight transfer.

Common mistake: Throwing from the arm alone, without leg drive or body rotation, which costs both distance and accuracy.

Bucket carry

Carrying filled buckets or sandbags calls for an upright posture with an engaged core. Keep the weight close to the body and take even steps rather than rushing.

Common mistake: Leaning forward while walking, which loads the lower back and can cause pain over time.

Crawling

Under nets or barbed wire, a low centre of gravity and alternating forearm and knee movement, similar to a military crawl, work best. Keep the head low to avoid contact with the obstacle.

Common mistake: Crawling too high, which causes contact with the net and unnecessary time loss.

Balance

On balance obstacles like slacklines or narrow beams, fixing your gaze on a set point at the end of the obstacle rather than on your own feet helps. Small, controlled steps beat large, hurried ones.

Common mistake: Looking down at the feet, which disrupts balance rather than helping it.

Mental preparation at demanding obstacles

Technique is not only about movement, but also about staying calm mentally. Pausing briefly in front of a tall obstacle to think through the movement, rather than rushing in, often saves more time than pure speed ever could. This matters especially for obstacles with several steps, such as rig or rope climbing, where a single wrong first grip makes the whole movement harder.

Handling setbacks matters too: slipping off an obstacle or failing it usually costs only a penalty lap in most races, not the whole event. Walking calmly to the penalty station and focusing on the next obstacle tends to work better than forcing repeated attempts once strength is already fading.

Technique under fatigue

All these movements are easy to perform fresh at the start of a session, but what really matters is how they feel once the legs are already tired. Anyone who only practises technique at the start of a session will be caught out on race day, where monkey bars or the wall often come after several kilometres and a number of obstacles. It is worth deliberately practising technique elements after a run or a strength-heavy exercise too; see also Running for obstacle racers.

To try these techniques in practice, check the race calendar for a suitable event.