Legless Rope Climb is a gymnastics movement on Fiz. Climbing rope using only arms. Primary muscles: lats, biceps, forearms, grip. Scored by reps + height.
Legless Rope Climb
Climbing rope using only arms
Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps, Height (ft)
Primary muscles
Lats, biceps, forearms, grip
Secondary
Core, upper back
How to do a legless rope climb
3 steps- Grip the rope high with both hands and hang with the legs held in front of you or tucked.
- Pull hard with one arm while the other reaches past it, keeping the rope close to your body.
- Continue hand over hand to the target, then descend under control.
What counts as a rep
Movement standard- The legs may not touch the rope at any point during the ascent.
- The athlete touches the marked target at the top.
Common faults
2 faults
Reaching too far on each pull, which leaves you hanging at full stretch with no power.
FixTake shorter pulls. Two efficient reaches beat one heroic one that strands you.
Letting the body swing away from the rope, which turns every pull into a longer lever.
FixHold a tight hollow and keep the rope against your body. Distance from the rope is weight you have to hold with your arms.
Scaling ladder
1 easier
Legless Rope ClimbWorks lats, biceps, forearms, grip
Rope ClimbClimbing rope using legs and arms
Frequently asked
4 answersWhat muscles does the Legless Rope Climb work?
Legless Rope Climb primarily works lats, biceps, forearms, grip, with secondary engagement of core, upper back.
How do you do a Legless Rope Climb?
Grip the rope high with both hands and hang with the legs held in front of you or tucked. Pull hard with one arm while the other reaches past it, keeping the rope close to your body. Continue hand over hand to the target, then descend under control.
What counts as a rep on the Legless Rope Climb?
The legs may not touch the rope at any point during the ascent. The athlete touches the marked target at the top.
What's an easier alternative to the Legless Rope Climb?
Scale it to Rope Climb.