Legless Rope Climb

Setup: Hang from a climbing rope with hands shoulder-width apart, arms fully extended, shoulders active, core engaged, feet off the rope.

Movement: Pull yourself up the rope using only your arms and upper body strength. Lower yourself back down under control.

Standards:

• No leg involvement; legs remain off the rope
• Full arm extension at bottom
• Controlled ascent and descent

Focus Points: Engage lats and biceps, keep core tight, maintain grip and shoulder stability, avoid swinging.