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Rope Row

Rope Row: Improve your posture and core strength with this bodyweight exercise that utilizes just a rope and your gravity. Learn proper form and technique to get the most out of your rope rows.

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Transcript

00:00 - 00:05This is Brent, President of B2C Fitness, and in this video, on a blustery New York day,
00:05 - 00:08we're not letting the weather stop us, we're still going to get out here and do
00:08 - 00:12our power training. In this video we're doing progressions from our power sled
00:12 - 00:19row. We're going from a bilateral handled row, to a unilateral rope row. As I
00:19 - 00:22mentioned in the previous video, if I'm talking to you about power I'm not
00:22 - 00:27talking about how much you can lift, but how fast. Increasing speed and momentum
00:27 - 00:32in the kinetic chain is a different set of neuromuscular adaptations. I'm going
00:32 - 00:35to have my friend, Vinnie, come out and help me demonstrate how we get the most
00:35 - 00:39speed out of his kinetic chain. First things first, he's going to grab this
00:39 - 00:44rope. We're already talking about this unilateral pull, so if I've
00:44 - 00:48switched to the rope I've already worked on his bilateral mechanics, I know his
00:48 - 00:52form looks pretty good both bilaterally, and probably unilaterally with a handle
00:52 - 00:56as well, because just a switch to a rope is going to require more grip strength,
00:56 - 01:02more musculature involved in his kinetic chain, to keep producing this momentum. We
01:02 - 01:07learned from the last video that in order to create a power movement we need
01:07 - 01:12something called an amortisation phase. That requires an eccentric load, a
01:12 - 01:18forceful lengthening of tissue, followed immediately by a concentric load. Now, in
01:18 - 01:22order to get that forceful loading of his kinetic chain, we're going to have to
01:22 - 01:26put a little slack in his line, so he's going to get about 30 degrees of
01:26 - 01:30elbow flexion here. He's going to have nice, soft knees, be nice and drawn-in here,
01:30 - 01:34and then what he's going to do is fall back, and as soon as he feels that
01:34 - 01:39stretch on his kinetic chain, he's going to pull as fast as he possibly can. So
01:39 - 01:43the practical application of this, what it's going to look like, is going to be
01:43 - 01:47kind of like a bounce. He's going to fall back and pull as hard as he can. Let's go
01:47 - 01:51ahead and put your hand on your hip, good, draw-in. Are you ready Vinnie? Alright, maximal
01:51 - 01:55effort. Nice! You can see the amount of
01:55 - 02:00force that generated. A nice stretch, followed immediately by a ballistic and
02:00 - 02:07explosive movement. Alright, let's try the other hand. Alright, let's get a little
02:07 - 02:11bit more rope , get a little less slack in your line here. Good. Squat down
02:11 - 02:19just a little bit, draw-in, fall back, pull. Good, and now he can keep switching hands
02:19 - 02:23back and forth, he can do all of his reps on one arm and then all of his reps on
02:23 - 02:28the other. The thing for you to remember is the amount of reps that
02:28 - 02:31you're going to do, isn't going to be that many. It's going to be somewhere
02:31 - 02:37between six and ten reps. The set stops not when you can't pull it anymore,
02:37 - 02:42but when you can't pull it as fast as you initially pulled. Now, I think you
02:42 - 02:47can see where this sort of exercise is headed. We can start going to
02:47 - 02:52a hand over hand mechanic. So instead of just doing one at a time, once he gets
02:52 - 02:56that down, he gets that bounce down, we can start working on him bounce and then
02:56 - 03:01bounce and pulling from the other side. Alright, let's try to try to get that
03:01 - 03:04going. I'll pull it back.
03:06 - 03:09So let's just try to do a couple reps in a row. We'll do right left, and then left
03:09 - 03:16right. Alright, so he's setting up his kinetic chain checkpoints just the same
03:16 - 03:25as he always would. A little slack in your line there buddy. Good. It takes a
03:25 - 03:28little bit of practice, you're going to have to adjust the weight to make
03:28 - 03:34sure that he's only getting enough rope to just extend out that next
03:34 - 03:38hand and pull. You can see here he got a little too much rope at the end and he
03:38 - 03:40started falling backward. So you are going to have to play with
03:40 - 03:44your surface that you're working with, and how much friction is there, and how
03:44 - 03:47much weight is actually on the sled. Let's give Vinnie another another chance to
03:47 - 03:56practice that. This time, Vinnie, instead of going hand over hand over hand, I want
03:56 - 04:02you to just do right left, stop, and then left right, stop.
04:10 - 04:15Beautiful, and you can see he had a nice tempo there. His rotations were efficient.
04:15 - 04:18So that's what we're looking for. Let's see if he can get the same thing
04:18 - 04:21happening going from left to right. We might have a little bit of weakness
04:21 - 04:24where he has little more coordination going from dominant hand to weak hand than
04:24 - 04:26the other way around.
04:31 - 04:35We can see there, we've kind of picked up on a little weakness Vinnie has. His left
04:35 - 04:39side needs a little bit of work. So if I was going to work with Vinnie this is
04:39 - 04:42probably where I would stop. I would be like, 'alright, we're going to do left
04:42 - 04:47right, hand over hand', and I'd give him six to ten repetitions as long as he
04:47 - 04:51could keep the tempo. We'd eventually work up to a hand over hand over hand
04:51 - 04:56over hand, and then rope lengths can become kind of like your sets. You
04:56 - 05:01can get longer ropes as long as you can continue pulling with the same maximal
05:01 - 05:05velocity you started with. I hope you enjoy this video, I hope you
05:05 - 05:09enjoy this exercise, I hope you get a ton of power from it. I look forward to
05:09 - 05:12talking to you again soon.

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