Rope Flow Friday - I’m still on Basic Drills, how about you?

[CBDB]

For those who are wandering what FLOW is all about, head back to our 4 day Rope flow challenge at healthunlocked.com/strength... where we all learned some beginners moves of this new, mesmerising, spinal flexing technique that is going viral.

So Friday has become Rope Flow Friday, where we share how it’s been going.

I’m still working on the basics, as I am still struggling to get the cardinal rule embedded into my body, but I do get confused. (Cardinal Rule: rope always flows on one plane or in one direction )

So here are two videos that I used this week to follow along to, going back to the basics.

The video quality is not that good, but it is really good to see someone else just learning the moves, as it makes it clearer what I myself might be doing wrong.

Matlock Training System (8 and 7 min) Weck Method RMT Ropes

youtu.be/pO64GBFLfbk?si=5qm...(Not working as expected?)

youtu.be/dFu04WZB_jM?si=EOE...(Not working as expected?)

And to do a whole 12-min follow along workout, this week I used this video by UK based Tim Shieff, using only

- overhand

- underhand

- matador

- dragon roll

But be aware, he does some lunging, so only do a depth of lunge that you feel comfortable with.

Tim’s Gym (12 min) Beginners Rope Flow

youtu.be/OyRtSDPQNlQ?si=PvQ...(Not working as expected?)

And as we’re talking about getting the basics right, I just also want to drop this video here, that skysue16 shared last week. It’s a good one that also rolls through all the basics including the Cardinal Rule:

Spiral Rope Flow (17 min) Dive into Rope Flow - The Ultimate Beginner’s Tutorial

youtu.be/F4l_6CQowl0?si=KRZ...(Not working as expected?)

Happy Friday Rope Flow!

[skysue16]

Hi CBDB Thank you so much for all the videos 👍😀 I am definitely still focusing on the basics and have to watch the videos repeatedly. I do find the underhand quite tricky and have to really concentrate. Overhand and Matador is fine 😊. My dragon roll is improving - David Weck’s video showing very simple steps is brillant - he is an amazing teacher! I realised watching the video that it is called a Drag -on roll because you drag the rope in front and then behind!

youtube.com/watch?v=J25_41n...(Not working as expected?)

I have also watched his video on the Sneak and I can mange a few before getting in a tangle 😂

My motto is ‘little and often’ and have fun! I think that’s the way to get the movements flowing and ‘embedded’ (like learning any new skill).

Happy Rope Flow Friday everyone 😀👍

[CBDB Administrator Graduate Gold in reply to skysue16]

Fab! Thanks for the video! It’s so great to have a couple to work through the week, so this Friday Flow is working really well!

I think I’m pretty much where you are. Little and often (I’ve got now a rope both upstairs and downstairs), I use it for warmups before running or walking, as well as after rowing, often just 5 min, sometimes a 20-30 min session.

LOL I thought the name came from “Drag-and-Roll … Drag-and-Roll”. But it was a funny realisation for me as well! Teehee.

Sneak -yup, can do one or two and then it tangles. Dragon roll, still only one direction as otherwise it tangled.

But improvements on transitions between underhand and overhand and propeller, turning myself around the rope. That is getting more embedded and I think will be the key for me to progress.

So good to have a Rope Flow Buddy! Thank you!

[skysue16 in reply to CBDB]

Sounds like you are doing really well 😊👍 I think maybe you are correct ….drag and roll, that does make sense 🤔 Yesterday struggled to get a ‘flow’ (sneak) and the more I repeated the worse it got! I get in a muddle with ‘underhand’ - seems to morph into overhand 🤨

[CBDB Administrator Graduate Gold in reply to skysue16]

Yeah the underhand morphing into overhand problem! It’s featured in the top two videos in the above post and helped me by seeing someone else struggling with that. The “slicing” either from the top or bottom up is a great image that helped me as well. But I still need to really focus on what I’m doing.

Well done!

[skysue16 in reply to CBDB]

Yes, the videos really help 👍