What Is Rope Flow?
Rope Flow is a rope-based movement training modality that uses a weighted rope to combine movement patterns similar to dance and martial arts, and mental focus to develop cross-lateral coordination, rhythm, strength, and timing while creating robust proprioception and improving athleticism.
Rope Flow provides a low-impact workout to joints and muscles and strengthens them safely through the utilization of both sides of the body together to mimic athletic movement patterns, increase metabolism, and improve joint health and mobility.
Introduction to Rope Flow
If you’ve been to the park or outdoor area at the gym lately, you’ve probably seen someone swinging a rope around.
These ropes are known as flow ropes, and many people use them for daily exercise, relaxing meditation, intense strength-building, and calorie-burning workouts.
While it may seem easy to swing a rope around in circles, you’d be surprised how challenging it can be to master the patterns in rope flow, and how fatiguing swinging a heavy rope can be, especially for several seconds to minutes.
If this sounds interesting, you may want to learn more about the benefits of rope flow exercises and how you can add them to your workout routine.
This article tells you all you need to know about rope flow and mentions several benefits, tips, and five exercises you can try.
Authors note: be on the lookout for great photos coming to the website at the beginning of April.
Background of Rope Flow Training
Rope flow is a fairly new movement training modality. And while we’ve already seen innovations on flow ropes and accessories from manufacturers around the world, the basic patterns that we build on today were uncovered by David Weck.
In one Interview with Tim Shief from Way of the Rope, David Weck stated that he “got the inspiration when trying to learn jump rope tricks from Buddy Lee.”
He goes on to note that he “realized that the most athletically desirable aspects of the tricks Buddy Lee did occurred during the patterns when he was not jumping the rope.”
After removing the focus on jumping the rope, Weck was left with the core movements of rope flow that practitioners learn when they begin.
While it might sound like removing jumping decreases the potential of this exercise, the opposite is true, and removing the jump opens new avenues of exercise potential.
Watching the pace of growth rope flow has had since its origin, it will be exciting to see how the landscape of this new exercise modality is revealed.
Author’s Note: We look forward to hosting David Weck in the future for an interview on this blog. It would enhance the story A LOT to have more detail here. Stay tuned.
PS If you’re David Weck, contact me!
It’s possible that Weck’s inspiration for rope flow was influenced by practices such as poi spinning, staff spinning, and other activities that involve the manipulation of objects through the air.
Overall, rope flow is a dynamic and evolving activity that draws inspiration from a variety of sources.
It is a relatively new trend that is gaining popularity due to its versatility, accessibility, and other health benefits.
What are the benefits of rope flow exercises?
Rope flow exercise is becoming popular for its many benefits.
Beginners to Masters
Rope flow scales to all ages, whether you’re 3, 13, 30, or 300 years old you can rope flow.
You can choose a light flow rope if you are new to trying rope flow.
If you want a challenge that builds on an athletic base, you can progress to a heavy flow rope.
There are always new challenges in rope flow which is a reason people enjoy doing it so much.
It never becomes harder than it needs to be, making it ideal for someone who finds it difficult to stick with more strenuous forms of exercise.
Rope flow is also effective for people who are older and less able-bodied.
The gentle motions of spinning a light rope can work as a regression for walking, simply bouncing on the feet as the rope spins can generate blood flow in the legs that can rejuvenate and enliven the muscles.
The full range of applications has yet to be seen with this growing global phenomenon but it’s a good sign that people of all ages ad from all walks of life are adopting this fun activity.
Offers a Full-Body Workout
Rope flow engages most of the muscles in your body, including those in your abdominals, shoulders, arms, upper and lower back, and lower body.
If you’re looking to target a specific area, you can change how you swing the ropes by learning the different patterns like underhand sneak and overhand sneak as well as the dragon roll.
For example, the underhand roll (swinging the rope in an upward motion with both hands together at the same time) better utilizes the latissimus dorsi muscles, while the overhand roll (downward motion) targets the pectoralis major muscles and front deltoids more directly.1
One study that covered battle ropes found that performing rope training exercises three times per week for 6 weeks led to significant improvements in the upper body muscles and core strength.
After 6 weeks, men and women were able to perform an average of 7 and 10 additional pushups, respectively. The authors noted that increasing the rope weight over the duration of the study helped further improve strength.2
Because you can do many different patterns in rope flow, you can target a variety of different muscle groups.
Improves Cardiovascular Fitness
High-intensity rope flow exercise requires your heart to pump blood quickly to all your working muscles.
For this reason, it makes sense to have seen so many anecdotes about people having improvements in cardio endurance and conditioning after incorporating rope flow exercises.
Incorporating vigorous but low-impact activities like rope flow can strengthen your heart while burning a high volume of calories in a relatively short time frame.
Enhances Athletic Performance
As David Weck has said “Rope Flow awakens the latent athlete within all of us.”
Thanks to the strength training and cardio benefits of rope flow exercises, we can see that incorporating rope flow exercises into sports training can significantly improve athletic performance.
And for many people who haven’t felt athletic in years, rope flow is unlocking forgotten potential with a fresh perspective on movement.
In one story an of MMA fighter who had taken part in a rope flow training program from Tim Shief Way of The Rope.
After 8 weeks of rope flow, he significantly improved conditioning, rotational strength, core endurance, and athletic agility.
This was a big bulky guy who became much more athletic with the help of a simple rope.
Low Impact
Rope flow exercises can be a good option for people who have lower body injuries or prefer low-impact workouts.
The basic rope flow exercises require your feet to be planted on the floor. Therefore, you can get your heart rate up without putting excessive strain on your lower body.
Applicable for All
Rope flow is an activity that is easy for most people to learn, as many of the movements are already familiar.
All you need is a rope and a few minutes a day to practice the basics.
Once you have learned the basics, you can put them together into an improvisational flow.
Rope flow training is suitable for people of all ages and skill levels.
Whether you are rehabilitating an injury or looking for a training edge as an athlete, rope flow exercise can be adapted to suit your needs.
You can adjust the speed and intensity of your rope flow practice by spinning the rope slowly or quickly, and by using a lighter or heavier rope.
This flexibility makes rope flow an accessible and adaptable activity for people of all abilities.
Remember to always practice safety at every skill level.
Portable
One of the great things about rope flow is that all you need is a rope and a small amount of space, so you can practice almost anywhere.
It is a good idea to start learning rope flow outside where you have plenty of room to move and where you can take advantage of natural light and fresh air, but once you get the hang of it the possibilities are endless.
One goal of the future of RFW is to have part of the website where you will be able to mark on a map where you have spent time flowing rope.
Because it is so compact and self-contained, rope flow offers a unique opportunity. to rope flow in unique places.
Harkens back to when those guys used to do with extreme ironing where they would film themselves ironing on the side of a mountain.
Mark these words one day someone (maybe the RFW rope flow team?) will rope flow on the top of the Eiffel Tower and any other amazing places around the globe.
Healthy Joints
Rope flow is a physically active activity that involves a lot of movement and coordination.
As you spin and manipulate the rope, you are using your arms, shoulders, and core muscles to control the movement of the rope.
This can help to improve your physical strength, flexibility, and endurance.
In addition to the physical benefits, rope flow can also have other health benefits.
For example, as you bounce on the balls of your feet while practicing rope flow, you are encouraging the flow of lymph around your body.
The lymphatic system is a network of vessels and tissues that helps to filter waste and toxins from your body.
By encouraging the flow of lymph, you can help to support your immune system and maintain overall health.
Overall, rope flow is a fun and engaging activity that can provide a range of physical and health benefits.
Whether you are looking to improve your coordination, build strength, or support your immune system, rope flow is a great activity to consider.
Mindfulness
Once you have learned the basics of rope flow and are able to string the movements together, you may find that it becomes easier to enter a flow state – a state of focused concentration and enjoyment.
This can be similar to meditation in motion, as it allows you to focus on the present moment and let go of any distractions or worries.
Many people find that practicing rope flow helps to reduce stress and anxiety, as it provides a sense of relaxation and accomplishment.
It is a great way to wind down after a long day at work or to take a break from other activities and recharge.
In fact, rope flow is becoming increasingly popular as a way to manage stress and improve mental well-being.
If you are looking for a fun and engaging way to reduce stress and improve your overall well-being, rope flow
is a great activity to consider.
It is low-impact, portable, and adaptable, so you can practice it almost anywhere at any time.
Mental Health
Rope Flow can help improve coordination from left to right and stimulate new neural activity is rope flow because rope flow involves spinning and manipulating a flow rope in a pattern using both the left and the right hands.
This requires coordination and timing, as well as the ability to track the movement of the rope through the air.
By practicing rope flow, you can improve your hand-eye coordination, spatial awareness, and problem-solving skills.
These skills can transfer to other areas of life, such as sports, dance, or other activities that require coordination and concentration.
In addition to the physical benefits, rope flow can also have cognitive benefits.
Studies have shown that certain types of movement can increase the density of neurons in the brain’s cortex, which is associated with improved learning and memory.
Rope flow can also increase blood flow to the brain, which can improve mental clarity and focus.
Overall, rope flow is a fun and challenging activity that can help improve coordination, stimulate new neural activity, and enhance cognitive function, but the benefits don’t begin until you start.
SUMMARY
Rope flow exercises are great for building muscular strength, increasing cardiorespiratory fitness, and enhancing athletic performance.
They’re low impact and can be performed sitting down, so they’re a great alternative to other cardio exercises and would also be accessible to people in wheelchairs.
Basic Rope Flow Exercises for Beginners to Try
If you’re new to rope flow exercises, you’ll likely have to make a DIY flow rope, or buy a branded flow rope in order to give it a try. One-day all gyms have flow ropes on hand.
It’s best to start with a lighter and shorter rope, which is usually around 8 feet (2 meters) long and .5 inches (1.25 cm) thick.
As you get stronger, you can try ropes that are heavier and thicker (some ropes go up to 1 inch or 2.5 cm).
Once you’ve selected your rope, you’re ready to get started.
Underhand Roll
A great exercise to help mobilization of the thoracic spine and shoulder capsules.
- Start with your feet hip-width apart, holding one end of the rope in each hand.
- Bend your knees, bring your shoulders back, and engage your core and glute muscles.
- Begin swinging the rope with an upward and forward motion (backward kayaking stroke or alternating uppercuts). The bottom end will go towards the sky and alternate sides with each rotation. It will look like a propeller and your hands will make a figure-eight motion in front of you.
- Look forward, Open your chest to the sky and widen your shoulders during the exercise.
- Continue this movement for 1 minute. Take a 30-second break, repeat for 3–4 reps, or move on to the next exercise.
Overhand Roll
A great exercise to mobilize the frozen shoulder and mobilize the upper back.
- Start with your feet hip-width apart, holding one end of the rope in each hand.
- Bend your knees and engage your core and glute muscles.
- Begin swinging the rope with a downward and forward motion (chopping wood or a big hammer). The bottom end will go towards the ground and alternate sides with each rotation. It will look like a propeller and your hands will make a figure-eight motion in front of you.
- Feel your shoulders roll forward with each rotation and try to mobilze the scapula
- Continue this movement for 1 minute. Take a 30-second break, repeat for 3–4 reps, or move on to the next exercise.
Flow Transitions
A flow-state-focused movement pattern for developing mental focus and proprioception
You can choose underhand or overhand for this exercise.
- Start with your feet hip-width apart with one end of the rope in each hand.
- Bend your knees slightly, and bring your shoulders back beginning to roll the rope in your chosen direction.
- Beginning with the right side and not changing the direction the rope is spinning, begin to turn.
- First 90 degrees, second 180 degrees, third 270 degrees, and finally returning to the starting position.
- Continue this movement for as long as you choose. Take a 1 minute break and repeat for 3–4 reps before moving on to the next exercise.
Additional Rope Flow Tips
Experiment With Different Ropes
Different types of ropes have different weights, textures, and handles, which can affect your grip, wrist and arm movement, and overall flow. Try different ropes such as speed ropes, weighted ropes, and thicker ropes to find the ones that work best for your flow.
Adjust Rope Fit Using Knots
Proper rope length is crucial for efficient and smooth flow. Adjust the length of the rope by tying knots in the handles, or by using adjustable ropes. This will ensure that the rope is the correct length for your height and arm length, which will help you achieve a consistent and smooth rhythm.
Slow is Smooth – Smooth Is Fast
Start with slow and controlled movements to build a solid foundation for your rope flow. Focus on smooth transitions between moves, and gradually increase your speed and intensity as you become more comfortable with the movements.
Motor Skillwork vs Strength Workout
Rope flow is a skill-based activity, and it requires practice and repetition to improve. Focus on developing your motor skills and technique, rather than just trying to muscle through the movements with brute strength.
Focus On Alignment
Good posture and alignment are essential for efficient movement and injury prevention. Let your spine become fluid and let your shoulders be relaxed throughout your rope flow practice.
Stack your Bones
Stacking the bones means being conscious of the way we organize our bones from the ground up starting with the big toe and ending with the top of the head. Stability comes from organizing our bodies in an efficient way that is balanced from top to bottom. To learn more about this you can read our upcoming article on the head-over-foot balancing technique.
Use Your Whole Body
Rope flow is not just an upper-body workout. Use your spinal engine to unite your legs, hips, and core to generate power and momentum for your moves. Utilize both sides of the body to create a fluid and dynamic flow.
Heavy Flow Ropes
Heavy flow ropes can add an extra challenge to your rope flow practice. They require more strength and control to use, but they also provide a more intense workout and can help you build muscle and endurance with the rope flow movements.
Integrate Rope Flow into Your Practice
Rope flow can be a great addition to your existing workout routine. Try incorporating it into your warm-up, cool-down, or as a standalone workout. Mix it up with other types of movement training to keep your practice varied and engaging.
Additional Tips for Beginners Trying Rope Flow Exercises
To get the best results, consider the following tips:
- Perfect your form first. Before increasing the rope weight or your speed, make sure you’re performing the moves properly.
- Try different movements. Rope flow is very versatile, meaning you can move in many directions. Play around with different patterns to target different muscle groups.
- Increase the rope weight. If you’re looking for a greater challenge, try using a heavier rope. The heavier the rope is (weight and density of the rope), the harder it will be to move the rope with proper form. Always stay safe when moving to a heavier rope.
- Add rope flow as a finisher to other workouts. If you don’t want to use rope flow for your entire workout, use it as a finisher at the end. Try to go as long as you can before needing to stop.
- Engage your core and your glutes. Be sure to engage your core and glutes throughout these exercises. This will strengthen your core and glutes and ensure that you’re performing the moves safely and effectively.
- Mind your shoulders. When practicing rope flow it’s easy to let your shoulder blades elevate or hunch forward, putting excess strain on your neck. To strengthen your shoulder stabilizers and move pain-free, keep your shoulder blades down, gently sliding them down and back throughout the movements.
- Breathe. Beginners tend to hold their breath as they swing the rope. This can hinder your performance and make the exercises less enjoyable. As you increase your intensity, make sure you also keep your breathing consistent.
- Find a rope flow coach. If you’re struggling or unsure of how to use your flow rope, check out our other content and reach out to the community about coaching.
SUMMARY
When performing rope flow exercises, make sure to breathe correctly, engage your core and glutes, and focus on proper form.
Conclusion
Rope flow exercise is a fun and easy way to get in an intense workout.
All it takes is a simple rope to get a transformative full-body movement training and cardio workout.
For best results, try to perform different rope flow exercises as an entire workout on their own. Alternatively, you can add a rope flow session at the end of your typical workout routine.
Whether you’re new to exercising or an experienced athlete, rope flow is for everyone.
If you have any additional questions we recommend you take a look at our FAQ page for a frequently updated list of the most common rope flow questions.
You can reach out via our contact page with any additional questions.