Classification
| Utility: | Power |
| Mechanics: | Compound |
| Force: | Push & Pull |
Instructions
Preparation
Face ends of two anchored, heavy ropes extended side by side. Grasp rope end in each hand. Stand with feet wide apart and knees and hips bent. Raise one rope up and lower other one down.
Execution
Repetitively, whip ropes up and down in alternating fashion, so when one rope is thrown high, the opposite rope is thrown low.
Comments
Movement through elbow and wrist are very subtle, bordering on static force classification. Early training and warmup bouts may involve slower motion.
Force (Articulation)
Dynamic
- Scapula & Clavicle
- Shoulder
- Elbow
- Wrist
Static
- Hip
- Spine (Thoracic, Lumbar)
