So Many Options

On each of the following exercises, it is important to stay focused on the range of motion of the joints involved in the movement to increase flexion and extension when possible.  It is also important to focus on the neurologic development of the cross crawl motor pattern.  As one hand finishes a stroke, the other hand should already be in position to grasp the rope to keep it moving in a continuous fashion.  Once the technique is smooth and continuous, focus on the speedometer.

Grasp quickly and move the rope sharply.

Running On The EndlessRope

In running sports, we measure foot speed.  When running on the EndlessRope we are measuring hand speed.  Focus less on cycle rate and more on length of stride/pull.  Long is better than short, and down the center is better than side to side.  Reach high (bicep by your chin or higher) and sharply pull the rope down the center until the arm is extended with the hand at or below your hips.  The elbow flexes and extends as the hand travels from high to low.  Focus on reaching quickly to counterbalance the draw.  Your pace will depend on the distance.  Walk, jog, run, and sprint.  Watch your speedometer.

Stepping Into The Loop

Step one foot over the rope so you are standing inside the loop.  Feet are shoulder-width or wider and the rope is traveling between the legs.  Step a little forward until the top sheave is behind your head.  This orients the discharge of the rope behind rather than in front, causing you to open and extend the shoulder more.  Allow the torso to twist left and right as your reach up and back (bicep behind the ear).  The rope will cross in front of the face. Try closing the valve half a turn or full turn and think of swimming.

Bicep And Shoulder

While maintaining a tight arch in the torso, reach high on the rope with the hand in a reverse grip (thumbs down).  Draw the hand to the sternum, keeping elbows high to activate deltoids.  Reach quickly and high at the end of each stroke.  Work this drill at light setting for quick grip change (boxing/MMA).  Try two or three turns on the valve for strength.  Try twisting the torso.  Try not twisting the torso (arm isolation).  Try alternating regular grip (thumbs up, elbows in) with a reverse grip (thumbs down, elbows out).  This exercise finishes with the full flexion of the elbow.

Behind The Neck

Facing away from the machine with your back to the rope, reach high above and behind your head using a reverse grip on the rope.  Draw your hand down and towards the back of the neck while maintaining the elbow at ear height.  Focus on reaching high for a range of motion to open the chest and stretch pectoral muscles, while keeping ribs in to reduce arching in the lumbar.  Try adding or two turns on the valve.  For a better stretch up-and-back, as you reach, take a step out from the machine.

Double Lat

With a tight arch in the torso, reach high on the rope with both hands (thumbs up).  Maintain a slight bend in the elbows and pull down sharply bringing the ribs into a hollow torso.  Finish with hands below the hips in a tight crunch position.  Alternate the grip with the left hand and the right hand on top.  Try one or two turns of the valve.  Try going straight down the center.  Try twisting the torso left and right with the hands finishing to the side of the body.  Try the feet at shoulder-and-a-half width with a semi-squat.  Draw the hands down to finish outside of the knees, alternating left and right.

Tricep And Chest

With plank or a hollow torso, grasp the rope with your hand slightly above the forehead.  Bend the elbow to 90 degrees or more and sharply pull the rope down the center, finishing below the hip with the elbow extended.  Try with one or two turns on the valve.  Try with the arms beginning at 90 degrees at the shoulder (elbow starts at shoulder height, recruiting more isolation).  Try pronating (palm down) and supinating (palm up) as you extend.  For greater recruitment of the pectoral muscles, start with the hand above the head and cross the body as you pull down, finishing with the right hand beyond the left side, and the left hand beyond the right side.

Strength in Tension