Name: Rope Row with Eccentric Control
Uploaded: 2023-04-26T01:01:54.000Z
Duration: 3 min 50 s

English captions

https://stream.mux.com/YeQ9ePt8BQGqugfRqhsxQixA3bldiqDrn700FWjc4CFo.m3u8

Learn how to properly perform the rope row with eccentric control in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, tempo control, and exercise modifications (including progressions and regressions) to safely build upper body pulling strength, improve scapular stability, and enhance eccentric loading capacity. Develop controlled deceleration mechanics, optimize latissimus dorsi and rhomboid strength, and improve trunk stability throughout the rowing pattern. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase muscular strength, improve movement control, and refine pulling performance while reducing injury risk.

Introduction to Eccentrics and Their Importance

Demonstrating the Hirts Rope Row Exercise

Eccentric Control in Functional Training

Innovative Eccentric Training Techniques

Rope Row with Eccentric Control

This is Brent of the Brookbush Institute. Today I am excited because I got my eccentrics back. And I know you guys have no clue what I'm talking about yet, but we're going to go over a rope row. I see all this functional activity, I see all these new exercises, I see all this new equipment based on  lifting things and throwing things, and it's all great, but we can't forget about some of the basics. If we're going to pull something with the rope, we also have to be able to eccentrically control that same resistance. We can't forget that eccentrics have been linked to hypertrophy. They may be more important to muscle growth than the concentric phase of the movement. We can't forget that most injuries happen in the eccentric phase of a movement pattern, so we want to continue to train them. And there's even some research showing that eccentrics may be very effective for rehabbing tendinitis and tendinopathies, and that makes me think maybe that has something to do with an imbalance between concentrics and eccentrics in their daily life. So here I'm going to show you guys this this Hirts rope, H-I-R-T-S. The only reason I'm excited about it is because it has a carabiner at the end. This means I can attach it to a Stroops band, a really big, heavy resistance band, or I can attach it to a cable column. I am going to have my friend, Melissa, come out and she's going to help demonstrate this, and I think you guys will see real quick how this is going to be much more effective for long-term strength gains. She's going to set up just like she would for a normal rope row. Back up just a little bit, good. Make sure you're soft in the legs a little bit. I want you using your glutes and using your quads, so you got a little bit of resistance there. I got her posterior oblique subsystem engaged. I can cue her to draw in. And now one arm at a time, I'm going to have her row, and make sure she rows with perfect form. I don't want her twisting with their legs yet, I just want her using good scapular retraction and extension at the shoulder. And then here's the great part, once she gets to the end, now have to go- let back slow. This is the part that some of those other functional activities were missing. This is huge, there's a lot more strength to be gained this way. And, of course, I can play fun games. Okay, let's do it again. We can count how many reps happen per cycle here, and I think she gets like three reps per arm. Then I can go, "Do that 7 times and back." Good. Or we can play little games, like you guys can see there's little red tags on these, so I can have her go to the first one. Good, now back. Nice and slow. I want slow eccentrics. Now go to the second one, now real slow back. Good, now to the third one. Get how this is going to go? And then going to the fourth one, and then the fifth one. So, you guys can set up some really cool rep schemes. Some really cool resistance schemes, but like I said, look at these new functional activities. And like I've done with this exercise, let's see if we can bring the eccentric control back to the movement patterns. Hey, buddy. That's my dog, Dingo, guys. So now you've been introduced to the dog behind the camera. So, once again, guys, eccentric control. Think about- I'm going to bring all sorts of exercises to this video series showing how we modify this. You can progress just the same way and maybe do this on a single leg, or, of course, go way up in resistance if you want to just increase strength gains. I'll talk with you guys soon.

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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 with Eccentric Control

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

Standing Cobra

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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