Legless Rope Climb

How to do it

1. Grip the rope with both hands above your head and let your legs hang free, without wrapping or bracing them on the rope.
2. Pull with your arms and lats to raise your body, reaching one hand higher on the rope as the other holds your body weight.
3. Keep the rope pulled close to your torso rather than letting it swing away, which reduces grip and shoulder strain.
4. Continue the hand-over-hand pull, driving through your lats and keeping your core braced to limit body swing.
5. Touch the designated mark at the top of the climb with one hand to complete the ascent.
6. Descend under control, sliding or lowering hand over hand rather than dropping.