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Endless Rope Machine Training Photos

Most exercises presented here may be accomplished with feet-on-floor or feet-on-footrest. With feet-on-footrest, pelvis is turned under and a greater emphasis is placed on abdominal and oblique muscles. With feet-on-floor, the pelvis is released and greater emphasis is placed on back muscles.

ROUTINE KEY
Arch ~ shoulders back ~ chest out ~ ribs out	Hollow ~ shoulders forward ~ stomach in ~ ribs in
Regular Grip ~ grasp rope with thumb up	Reverse Grip ~ grasp rope with thumb down

With variable resistance, the Endless Rope allows strength and endurance development through progressively challenging programs.

For an aerobic effect, sit on the machine and pull hundreds, even thousands of feet of rope at a light setting. During long sets try varying the exercise in order to shift the load from one muscle group to another.

Try pre-setting your distance or time and pull the rope as fast as you can.
Try each exercise in a sprint fashion.
Try varying the resistance from interval to interval.

Muscular strength and power can be developed when heavier resistance is applied and exhaustion is achieved in short distances and/or times. Since this machine employs a hydraulic fluid system, resistance increases proportionally to the speed at which the rope is pulled. Even at a light setting greater resistance can be achieved when the rope is pulled at high speed. Lighter settings allow greater hand speed which increases coordination and muscular recruitment. We have found that the greatest muscular recruitment and physical conditioning challenge is achieved at a light setting when the user pulls the rope as fast as possible to exhaustion. Improvements in power will result by increasing the frequency of muscular contractions (working fast) under lighter loads, instead of focusing on strength alone. Power is not just a result of strength, but strength multiplied by speed. Be fast and strong!

Back and Bicep

While maintaining arch in back, reach high on rope with right hand, draw rope down and toward right, twist torso in direction of pull. Bring elbow behind back. Release rope when hand reaches bottom of rib cage. Repeat on left side and continue alternating from side to side.

Chest and Tricep

While maintaining slight hollow in torso, reach high on rope with right hand, bring elbow down and toward center-line extending forearm between legs. Release rope at full extension. Repeat on left side and continue alternating from side to side. Variation: At full extension of forearm, crunch side-to-side (right shoulder to right hip, left shoulder to left hip.)

Lat

While maintaining arch in back, reach high on rope with right hand, maintain straight arm, pull down and release rope at bottom of stroke. Repeat on left side and continue alternating from side to side.

Double Lat

While maintaining arch in back, reach high on rope with both hands, maintain straight arms, pull down sharply while bringing ribs in. Finish with forearms between legs in a tight crunch (hollow) position. Alternate grip (left on top, right on top.)

Bicep (focus outer head) and Shoulder

While maintaining arch in back, reach high on rope with right hand in reverse grip (thumbs down), draw hand to sternum while keeping elbow above shoulder height. Release rope at chest. Repeat on left side and continue alternating from side to side.

Bicep, Shoulder, Obliques

While maintaining arch in back, reach high on rope with right hand in reverse grip (thumb down) and draw hand down center-line toward sternum while bringing right elbow to outside of right hip. Palm will face away from body. Release rope at chest. Repeat on left side and continue alternating from side to side. (Focus of this exercise is an oblique crunch.)

Bicep and Shoulder

Facing away from machine, reach high above and behind head to rope, reverse grip rope (thumb down), draw hand down and towards back of neck while maintaining elbow at ear height. Release and repeat, alternating from side to side.

Pectoral

While maintaining slight hollow in torso, reach to rope at shoulder height, maintain straight arm and cross center-line and release rope at outside of left leg. Repeat and alternate from side to side.

Tricep

While keeping elbows tucked to ribs reach hand up (approximately shoulder height) to rope with right hand in regular grip (thumbs up). Press forearm down between legs, release rope at full extension. Repeat on left side and continue alternating from side to side. Variation: Perform exercise in standing position.

ROUTINE KEY
Arch = shoulders back, chest out, ribs out	Hollow = shoulders forward, stomach in, ribs in	Regular Grip = grasp rope with thumb up	Reverse Grip = grasp rope with thumb down