Rope Climb is a gymnastics movement on Fiz. Climbing rope using legs and arms. Primary muscles: lats, biceps, forearms. Scored by reps + height. Featured in RJ, Tommy V.
Gymnastics

Rope Climb

Climbing rope using legs and arms

Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps, Height (ft)
Primary muscles
Lats, biceps, forearms
Secondary
Core, grip, upper back
Appears in
RJ, Tommy V on Fiz

How to do a rope climb

4 steps
  1. Jump and grip the rope high with both hands.
  2. Bring your knees up and trap the rope between your feet using a J-hook or an S-wrap.
  3. Stand up on the foot lock, reach high with both hands, and repeat.
  4. Touch the target at the top, then descend under control.

What counts as a rep

Movement standard
  • The athlete must touch the marked target at the top, usually a beam or a mark at 15 feet.
  • Where a workout prescribes a legless climb, the legs may not touch the rope at all.

Common faults

2 faults

Pulling hand over hand without a foot lock, which burns the arms in one or two climbs.

FixSet the feet properly on every cycle. The legs should do most of the work and the arms should mostly hold position.

Sliding down fast and burning hands or shins.

FixDescend in reverse cycles with the feet still on the rope. Speed down is where most rope injuries happen.

Scaling ladder

1 harder, 1 easier
Legless Rope ClimbClimbing rope using only arms
Rope ClimbWorks lats, biceps, forearms
Pull-upStrict pull-up on bar

Workouts using the rope climb

2 on Fiz
RJFor Time Tommy VFor Time

Frequently asked

5 answers
What muscles does the Rope Climb work?
Rope Climb primarily works lats, biceps, forearms, with secondary engagement of core, grip, upper back.
How do you do a Rope Climb?
Jump and grip the rope high with both hands. Bring your knees up and trap the rope between your feet using a J-hook or an S-wrap. Stand up on the foot lock, reach high with both hands, and repeat. Touch the target at the top, then descend under control.
What counts as a rep on the Rope Climb?
The athlete must touch the marked target at the top, usually a beam or a mark at 15 feet. Where a workout prescribes a legless climb, the legs may not touch the rope at all.
What's an easier alternative to the Rope Climb?
Scale it to Pull-up.
What's a harder progression from the Rope Climb?
Progress to Legless Rope Climb once the Rope Climb is comfortable.
Gymnastics movementsThe other 35 entries in this category The full movement library221 movements, with muscles worked and scaling both ways Log the rope climb in FizFree on iOS and Android