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, boardering
on static force classification. Early training and warmup bouts
may involve slower motion.
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Classification
Force (Articulation)
Dynamic
- Scapula & Clavicle
- Shoulder
- Elbow
- Wrist
Static
- Hip
- Spine (Thoracic, Lumbar)
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