Heavy Rope


History of Heavy rope training
You probably hear a lot of people talking about ‘core training’. What they mean is doing workouts that hit the body’s core – the deep muscles of the abs and back – as well as the large muscles of the body like the chest and thighs. Core work is a great way to rapidly amp up your metabolism and burn calories, as well as strength your whole body.
You’ve no doubt heard some core exercises being touted, exercises like kettle bell swings and tire flips. Another great workout tool that has recent emerged (or re-emerged since it was used by the Romans centuries ago) is the heavy rope.
A heavy rope workout is a fantastic way to work out whole body, increasing both your strength and endurance.

If you’re into fitness, you know a big concept these days is functional training – exercise that gives the most “real world” capacity in the least amount of time. Top athletes have been breaking away from machines and moving toward workout tools that replicate the demands of natural activity. Whether it’s swinging a kettlebell or dragging a sled, training is getting more efficient and effective by letting go of “linear” training and returning to the natural diversity and elasticity of life. A great example is the heavy rope, a tool that’s being used by football players, wrestlers, martial artists, and Olympic athletes because it builds functional strength and stamina. Let’s take a look at what it is, what makes it a significant addition, and how you can incorporate it in your own program.

The Benefits of Making Waves
If you look at training, it tends to be linear – we push a weight up and we lower it back down; we run or swim in a straight line (especially using a machine). But of course both sports and life aren’t linear – they’re filled with a variety of motion, including circular force and undulations of energy. If we’re going to excel at either, we need to train for that variety. Enter the heavy rope which allows us to train for the wave-like patterns of motion that are inherent in both sport and life.
The very first time you workout with a heavy rope you feel your body respond to the wave of energy moving through it. As momentum transfers down the rope, your body must constantly re-stabilize, shifting its centre of gravity and adjusting both side to side and back and forth as the rope undulates. This makes heavy rope training an amazing tool not only for the forearms and shoulders but also for the core and the posterior chain. As a result, you’ll feel an exceptional workout for the muscles of the back, but because the transfer of energy is fluid, heavy rope work is even safer for the back than weight-bearing exercises.
Along with the development of stability and strength, as you become more proficient you can increase the speed, bringing in aerobic/anaerobic conditioning. Because of its minimal impact on the low body, this makes heavy rope a great option for building cardiovascular fitness while allowing the lower body to recover. You can also increase the intensity of the waves, adding explosive strength training to build fast-twitch fibre in the upper body. Combined, this makes heavy rope training an amazing, low impact tool for greater stamina, strength and stability.

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