Emily James demonstrates the Endless Rope
History of Endless Rope
- Traditional rope climbing has largely disappeared from gyms due to liability issues
- Many people weren’t reporting positive experiences with rope climbing
- Started to rethink paradigm - similar to applying chin-ups to lat machines (i.e. machine allows for strength build-up that ultimately results in being able to do a chin-up unassisted)
- Premise was to simulate suspended rope i.e. functional approach
- Rope ergometer developed almost unexpectedly (as result of working with no resistance pull); new fitness platform
Features of Endless Rope
- ROM (Range of Motion)
- Climb with no pressure
- Wide variety of exercise postures, imagination is only limitation
- Fitness Platform = ROM, Plane, Resistance
- Can increase speed or resistance, but former will accomplish latter
Benefits
- Overall conditioning
- Better daily functioning performance
- Improved eye/hand coordination
Exercise Variations
reverse grip
regular grip
Digit Progression – work one finger at a time
- Increases sensitivity, power, ROM, grip strength
- 15-20 reps
- Turn palms in/out, sup/pro, radial, twist (wrist flex, forearm, fingers), grip upside down
BICEPS – GREAT for swimmers, basketball, football players
- Concentrate on pulling action
- BACK TO MACHINE, arms behind back, bring to center line, to shoulder (right to right, left to left)
- Cross back (stretch lats) – right to left
- Can do high reps or high resistance
- FACE MACHINE Thumbs down, pull to chest, elbows high(delts, outer head biceps, brachioradialus)
- Thumbs up, elbows in (chest and biceps)
TRICEPS
- Hands face high, elbows 90 degrees
- Concentrate on pushing action
- Extend elbows, change hand positions sup/pro, push across/out
BICEPS AND TRICEPS
- Full ROM by starting at top right then push across to left, repeat other side
- NOTE: To engage chest, start top right, bring point of elbow down, close to chest, towards center line, can do seated OR standing
CORE – TRUNK – pull across
- LOWER BACK – pull in lower back, tummy
- ABS – Use foot plate, legs outstretched, then bend 30-40 degrees, scoot forward on seat, lean back slightly (increases tension), open and close thorax, pull down
- NOTE: change to push for triceps work
- Add tension by lifting leg and/or leaning back
- Double Overhead Chop – thrust ribs out, TWIST right, left, middle (obliques and transverse abs)
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