Name: Rope Row
Uploaded: 2023-04-26T01:01:17.000Z
Duration: 6 min 42 s

English captions

https://stream.mux.com/b810100QXynI1avSJz7McrFuTLWspk84j3tzJJYP7MDGs.m3u8

Learn how to properly perform the rope row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, body alignment, and exercise modifications (including progressions and regressions) to safely build upper body pulling strength, scapular stability, and core engagement. Great for latissimus dorsi and rhomboid strength and hypertrophy, enhances stability strength, and enhances coordinated trunk stability during this bodyweight rowing exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve posture, increase pulling strength, and refine movement mechanics while reducing injury risk.

Introduction to Rope Row Progressions

Challenge of Suspension Rows

Monorail Row Technique with Hand Switching

Advanced One-Arm Eccentric Training

Ultimate Calisthenic Drop Set Techniques

Rope Row

This is part of the brookbush institute in this video. I'm gonna bring you guys a very challenging progression for the row. I'm gonna have my friend Jeremy come out and demonstrate the Rope row. So the first thing we're gonna do is we're going to demonstrate something that looks like a suspension row with the two sides of the rope and all I've done here guys is take a battle roll and flung it around like a monkey bar or high pull-up bar. You could use at your gym. So Jay's done suspension rows before he's gonna Dorsey Flex for me. So he's rocking back on his heels. His body lines gonna be nice and straight feet hip forward and hip width. Sorry feet forward and hip width glutes tight drawn in and then you can see as he rose. He's retracting his scapula. Nice as he comes forward his scapula our protracting. So we're getting nice scapular motion. And this looks great. The challenge of this progression is The Rope makes it a lot harder on your grip. So don't get too far back. I know what you're doing. Right? So the farther he goes towards horizontal the more resistance we have and the more vertical he is the less resistance he has but this is one of those progressions where all of a sudden you're like. This is easy Brent. What are you doing to me? And then like rep 12 comes around and you're like, ah ha forearms. Okay, but still that looked way too easy for Jeremy who we've been trying to abuse all day with these videos. So we're gonna try something. We're gonna try something even harder. So let's go to one rope both hands one over the other All right, and same thing guys nice kinetic chain checkpoints feet forward hip width. He's dorsiflex. So he's walking on his heels. His glutes are tight. He's drawn in good and just this alone is actually more challenging. Don't ask me why I'm not totally sure but this is definitely more challenging to have both hands on one rope. But here's what's I started thinking. I started thinking. Well if I have my right hand on top. Then I'm gonna need to do half my reps this way and then half my reps this way, right? So make sure you switch good keep going. And then when I was doing these I said well, wait a second what if every time I got to the top? Of my rep, right? So the end of the concentric phase I switched my top hand to the bottom. All right, he gets to the top. Good Top Hand to bottom. You notice. You start lowering yourself down. So each rep gets a little harder. And you keep going until you can't possibly let yourself down anymore without losing it or think you can't get back up and then you move your bottom hand to the top and you come back and of course it gets easier you get just a little bit of rest. You take a deep breath and you go back the other way again. Let's keep going and all the sudden you're like, oh man, this is and then of course rather than just reps we could go. Okay. I want you to do three rounds like that all the way down. First couple times you do this. This is one of those what I call deceptively hard exercises, everybody's like, oh this is easy and then you get back and forth a couple times. You're like no no. No, this is this is not so easy anymore. But I do have one harder variation than this do it. You sure you ready? Okay, so here's what I'm gonna have you do. You're on your way down. Yeah, I want you to one arm it. Okay, two arms for the concentric. One arm for The Eccentric right and you're still doing the one hand under the other? Okay. All right. So now we're doubling the load on The Eccentric phase which if you guys know any of the research on hypertrophy training good job any of the research on hypertrophy training, you know, those eccentric loads matter a lot. We get a lot more hypertrophy from eccentrics. So I want them nice and slow and controlled like he is it's amazing Jay. Good job. Good. Come on. You got this. Oh, that was probably that was one too far. I was one too far. My bad. My bad. You were right you were right. But if you go down on the East Centrix with one arm and then pull back up with the concentrix. You guys are kind of like doubling that eccentric load and really pushing yourself a little further. Of course if we wanted to do some crazy drop set. You ready for this? You're gonna shake it out one more time. Yeah one more time. Okay, you ready? You guys have to try this. This is like I said deceptively hard people look at this and like I got it and then they start doing these progressions and they just fall apart four to six weeks of this and you'll be surprised at how much stronger you get and how easy some other stuff you're doing like pull ups and Rose start feeling. All right. So here's what we're gonna do. You're gonna do eccentrics on the way down. Right. So one arm eccentrics on the way down and come back up and then when you can't do that anymore, you'll go back to two arms. My switching hands. Yeah, and you keep yet You're Gonna Keep switching hands and then when you can't do two arms anymore, I want you to keep going as long as you can as vertical as you need to be. So this is like the ultimate calisthenic drop set right? So he's got see unilaterally-centric good unilaterally-centric good unilaterally-centric Good, unilaterally eccentric good try to keep that chest up try to keep protracting. All right, go back to two arms. All right, so two arms down good as when you come back to the top hand up. There you go. Come back to the Top Hand up. Come back to the top. Hand up good and let's go back down a couple. I think you got a little more on you. Come on up switch it back down. Up switch it back down. Up switch it back down good. Come back up. Come on up. There you go. Up. There you go, but you're not done yet. Come on up right there. Stay right there right there. Good 10 more reps go. There we go. All right. So you guys can kind of see how I went from unilateral to bilateral to staying vertical as a drop set. That's just absolutely killer you relax guys. It's challenging get on top of this Jeremy. Thanks nice job. If you guys have any questions leave them in the comments box below.

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Back strength training exercises - best progressions for barbell rows, dumbbell rows, pulldowns, pull-ups, cable rows, TRX rows, and band rows. Back movements for endurance, stability, hypertrophy, and strength, and a sample back routine.

Back Exercise and Pulling Progressions

Securely fasten a battle rope to a pull-up bar or other high-position anchor.

Have the client or patient grasp a battle rope with a neutral grip.

Cue your client or patient into a position in which the rope and their fully extended arms are aligned. This is achieved by asking them to appropriately adjust their hand position along the length of the rope, as well as their foot position, body angle, and shoulder and arm position.

The feet and hands may need to be repositioned during the first few repetitions to ensure that the straps and forearms maintain alignment throughout the motion.

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Torso and lower extremity alignment should be achieved by cueing the client to press their heels into the floor: extending the hips (contracting the glutes), extending the knees (contracting the quadriceps), dorsiflexing the ankles, and performing the abdominal drawing-in maneuver.

Note that optimal torso alignment should be achieved via hip extension, not lumbar extension.

Ask the client or patient to pull the lower portion of the rib cage toward their hands and “squeeze and depress their shoulder blades” (retract and posteriorly tip their scapula).

The end of range (top of pull-up) should result in the hands, wrists, and elbows in, and the forearms in line with the direction of pull.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position with arms near full extension and scapula protracted

Have the client or patient address any form or recruitment issues (posture check).

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Single-arm (unilateral), single-leg, stability ball under feet

 Additional resistance with a weight vest.

 The rope row is unique because variations of the row can be integrated with “climbing a rope”. For example, each rep could include moving the bottom hand over the top hand at the end of the concentric contraction, with a set being one cycle up the rope. Or, 2 arms can be used for the concentric phase, 1 arm for the eccentric phase, and when the hand is replaced for the next rep it is placed below the other hand to continue down the rope. Combinations of bilateral and unilateral, hand placements, and moving up and down the rope result in a variety of very challenging progressions.

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Attempting to pull-up “too far” will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Suspension Row with Rotation

Suspension Row and Progressions

Suspension Rotation Complex (Pallof Press)

Single Leg Squat to Bilateral Cable Pull Down

Modifications of Renegade Row

Chaos Row

Rope Row with Eccentric Control

Standing Cobra

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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