Legless Rope Climb

Overview

How to do it

1. 1

   Grip

   Stand directly in front of the rope. Reach overhead with both hands and hold the rope tightly. Place your hands about shoulder-width apart, with your palms facing each other.

2. 2

   Hollow Body Position

   Lift your legs off the floor and tighten your core to form a “hollow body” position.

3. 3

   Initial Pull

   Start the climb by pulling up with your arms and core strength. To begin the pull, activate your back, shoulders, and arms.

4. 4

   Hand-Over-Hand

   Climb by alternating your grip in a hand-over-hand pattern. Pull down with one hand as the other hand reaches higher. This action moves you up the rope. Keep in mind that your legs are not used in the movement.

5. 5

   Core and Upper Body Strength

   Your core muscles help you stay stable, while your upper body strength powers the climb. Move with control and keep tension through your body.

6. 6

   Climb Continuously

   Keep alternating your hands while holding the hollow body position. Drive the climb with your arms and keep a secure grip on the rope.

7. 7

   Top Position

   Keep going until you reach the top of the rope or the height you want. Once there, use your arms to hold the rope and steady yourself if necessary.

Form tips & common mistakes

Muscles worked

Target

Hip Flexors and Glutes: These muscles play a minor role in stabilizing your lower body as you maintain the hollow body position throughout the climb