The rope climb is performed either legless or in a easier version with the help of legs using the wrap technique. In this case, the athlete grabs the rope with one hand higher and the other one lower, arms slightly bent.The athlete does the basic Wrap and Lock by bending one leg at the knee and resting the instep on the rope, ankle in dorsal flexion. The second one then steps down on the rope from above and presses the rope to other foot. Gymnast can stand up on his feet and reach with his hands for a higher grip. When the two legs squeeze the rope together, let's say pinch it, the rope is locked in place. Regrasps the rope firmly with hands. Then releases the grip of his feet, tucks knees up and locks the rope between feet again so that can push off his legs. When climbing down the rope, it is important to keep it wrapped around his legs all the time and use the hand under hand method, not to slide hands down the rope.

• Technique variants

During the climb, the gymnast does the mechanical work with his muscular strength. This provides the body with potential energy as its centre of gravity gets higher and higher. The frictional force between the rope and the hands or feet (do not climb with socks only)is important in climbing. The stronger the squeeze of the rope, the greater the frictional force. This force also depends on the surface roughness of the rope. These facts are derived from a formula which expresses the dependence of the frictional force on the magnitude of the normal force and the friction coefficient.

• Insufficient fixation of the rope with the feet.
• Low hand grip strength.
• The rope is completely unwrapped when moving the legs upwards.
• Use of socks only.
• Gymnast does not use the hand under hand method when climbing down, but slides his hands down the rope, which can result in burning of his palms.

• Physical preparation 1

  Strengthen the upper limbs by pull-up hold with or without assistance.

• Physical preparation 2

  In the pull up regrasp hands.

• Physical preparation 3

  Pull-ups are especially important for the legless rope climbing.

• Drill 1

  We are practicing the rope grip hold.

• Drill 2

  Do pull-ups on the rope.