Legless Rope Climb Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max legless rope climbs in five minutes. If unable to complete one, record max height reached.
  • Session 2: With a five minute cap, accumulate two minutes locked on to the rope by hands only. Hands to be no higher than top of the head.
  • Session 3: Gripping the rope with both hands, jump the chin over the top hand and complete a slow five second lower to hang. Accumulate 20 repetitions. Five minute cap.
  • Session 4: 5 x 5 rope pull-ups (on the climbing rope). 30 secs rest between sets. Use a band on the rope if necessary. Add weight if able to. Full extension at the bottom, chin to top hand at the top. Alternate top hand each set.
  • Session 5: Gripping the rope with both hands, jump the chin over the top hand and lower quarter of the way down, hold three seconds. Lower half way down, hold three seconds. Lower three quarters of the way down, hold three seconds. Lower to hang. Complete four times in five minutes.
  • Session 6: Climb the rope for four bites. Accumulate six sets of this in five minutes. Use a kip if required.
  • Session 7: Climb the rope using arms AND legs. Descend using arms only. Max reps in five minutes.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.