22 Rope Flow Exercises & Combos: Dragon Roll, Sneak & More (Beginner to Advanced Movements)
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- Опубликовано: 10 июл 2024
- Rope flow exercises suitable for complete beginners and more experienced practitioners. Basic figure 8 patterns, the dragon roll, underhand sneak, one hand patterns and more. Innovated by the Weck Method - David Weck and Chris Chamberlin.
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Rope flow exercises are a great way to hone mobility, coordination, endurance, and timing all at once.
In this video, I’ve put together a collection of 22 rope flow exercises suitable for complete beginners and more experienced practitioners. Largely inspired by the Weck method - go check out their channel for more in-depth tutorials.
It includes the basic underhand and overhand patterns, along with the dragon roll and more advanced movements like the overhand and underhand sneak.
You’ll also find a few combos in there to help you start chaining your rope flow movements together.
Happy flowing!
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0:00 Introduction
0:37 UNDERHAND AIR SLICE
1:07 UNDERHAND FIGURE 8
1:37 OVERHAND AIR SLICE
1:52 OVERHAND FIGURE 8
2:24 360 PROPELLER FLOW
2:48 UNDERHAND MATADOR
3:19 OVERHAND MATADOR
3:48 A DRAGON ROLL - FLIP
3:59 BROKEN DRAGON ROLL
4:22 DRAGON ROLL CYCLE
4:37 FULL DRAGON ROLL
4:58 FLYING DRAGON
5:09 360 MATADOOR
5:41 OVERHAND SNEAK 1 SIDE
6:24 OVERHAND SNEAK FULL
6:44 UNDERHAND SNEAK 1 SIDE
7:14 UNDERHAND SNEAK FULL
7:46 CHEETAH TAIL
8:18 1 HAND UNDERHAND SWITCH
8:30 1 HAND OVERHAND
8:40 1 HAND OVERHAND SWITCH
8:54 OVERHAND ELBOW STRIKE 
Хобби
Which rope flow movements are you currently working on? Let me know down below ⬇️
The sneak is the move I'm starting to learning right now. I find with my ADHD I'm constantly thinking of the movement in my mind and hands without even having a rope in sight. It can be both a superpower and a curse.
@@MrEggs321 Ah nice! The sneak was the movement that took me the longest to figure out!
@@LukeJonesMOVE then you'll really enjoy the alternating underhand sneak. Nice work.
@@LukeJonesMOVE Nice to read 😉. I thought it was just me. 😊
I’ve learnt up to dragon roll, next is sneak.
And what I don’t get is how you put the moves together - go from matador into dragon roll - you pass over that really quickly in the video, will have to watch a few times!
Thanks for the great content.
Just got my rope, and I am really enjoying learning the exercises that even a 79 year old arthritic can do.
That gives me hope. I'm 58 and very out of shape and overweight. I need to add some physical activity to my diet and keep getting drawn to Flow Rope or Indian Club. I have to do something.
@@ehudyaniv if you haven't tried anything yet, I'd definitely recommend indian club, they're unbelievably good for your joints and really fun to use. I just started looking into rope flow. It's not really relevant but if you can get into nunchucks they're pretty cheap, gentle and good cardio:)
76 here, creaky knees, spinal issues, so excited to find something i can do
I've enjoyed your videos!! I've had my rope for a week now- and have conquered the dragon roll!! Now I'm working on connecting it to other moves. Next week the Sneak!? Not bad for a 73 year old!! It's really helping my shoulders and arms!! They've been problematic for months now- finally feeling some relief!!
Thanks for breaking down the movement parts.Tthat's very helpful
Happy to help!! I’ve just released a follow along session too that you might find useful 👍
Best tutorial I have seen
Thank you! 🙏
Thank you for your video! Learned my first movements with you today at Malaga beach. ❤
You're welcome Benjamin, happy to have helped! And that sounds like the perfect setting :)
Feeling like a youngster with my age of 53😂. I started a week ago and was so happy to do the Dragonrolle yesterday for the first time🥳.
Nice greetings from Austria, Marty
That's great to hear Marty! Playing keeps us young :) Nice work with the dragon. Any questions, give me a shout!
Thanks for the elbow strike. Been playing with the rope for a couple months now, love it when I discover a new move
Great to hear! Happy to help!
Hi, I just ordered one , scrolled through 3 video tutorials before finding this one. Seems to be the tutorial I will try first because your explanation and demonstrations are quite thorough. I’m excited & will try a few moves with a regular paracord rope while waiting for mine to arrive. Thanks bunches! Tina, CT USA
I've been trying to do the dragon ropp for two weeks with various tutorials, including official ones from weck. Your video finally got it to click though. Being able to see the different positions broken down, moving the torso and pivoting, it finally all came together 🔥🔥🔥
Nice one! Really glad I could help!
Great challenge, good teaching
Thank you! Cheers!
Great tutorial, I’ve been using the ropes for a couple of weeks, putting the hard hours and really enjoying it.
Great to hear! We'll have a few more videos out over the next month that will hopefully help :)
I love this!!! I will get my rope in a week! Used your discount. thank you for sharing your knowledge
Oooh. Love this video. Waiting on my rope. Ordered today
Excellent video! Look forward to going through your archives
Thank you, welcome to the channel!
Just love it ! Finally got one video I can use to learn all these combos !!
Glad to hear it!
A completely outstanding demo of these moves that I needed I just got my rope and i and I had no idea what to do with it just yet. This helps me a lot
That's great to hear Shaun, I'm happy it was useful to you mate
Love it cheers bro just uped my game with sneaks
I'm just starting out with ropeflow. Thanks for posting this!
Nice one Jon, hope you're enjoying it!
thank you for this video! loved it!
Thanks Marina, that's great to hear! Which movements are you working on at the moment?
I'm new to rope flow and this is one of the best videos I've come across!
Great to hear Jonathan. Let me know if you have any questions
That was a great introduction to rope flow basics. Thanks
Happy to help! cheers Richard, much appreciated :)
Best underhand sneak tutorial ive found 👍🏻
Cheers George! David Wecks has some great short tutorials on it on his Instagram that are worth a look!
I've learned a couple of new tricks here, thx mate!
Great to hear, cheers Marc!
Love the single arm flow at the end of the video. More on that pls 🙏🏾
Cheers Richard, more to come!
Just started, still on Figure8 and Propeller with my FunkyZen:)
Thanks for the tutorial, love it. Will use it when I am more skilled😎😁
Ah great, it’s a fun rope to use! Thank you, much appreciated!
Thank you for the instruction! You make it easy to follow. Just starting out.
Glad it was helpful!
Hey, great tutorial !!!!
Thank you! Cheers!
Love it thank you 🙏🏾. More single arm flow pls.
Cheers Richard, on it!
Nice vid, looking forward for the Dragon Hug. im really having a hard time pulling it off…thank you so much ❤️
Cheers Jorge! Hoping I'll have the capacity to put that one out (and a few more) over the next few months!
Thank you for this excellent video!!
Thank you, much appreciated :)
Nice tutorial dude! Thanks
Cheers Rhys!
Thank you for sharing, i will try to do it as my exercise❤
You’re welcome 😊
i prefer this tutorial, easy to understand and demonstrate, hope to manage the routine.
Thank you, much appreciated :)
Excellent!
Thank you! Cheers!
Thanks
omfg it took me like 15 minutes but i finally got the overhand sneak
Looks easy when watching quite trying it out
Thanks Ria - let me know how you get on and if you have any questions! :)
I just get my one this is video is very useful for me thank you!!!
Happy to help!
Good video!! 👍👍
Thank you! Cheers!
Thanks for the great video tutorial. I realized how smoothly I could escape from the lower matador without losing my ears. :D It’s a good combo. :) Cheetah's tail is what I will learn when I start flying: D It's too difficult for me. :)
Thank you Algirdas, much appreciated! Cheetah's tail took me quite a while and is still a work in progress! It requires decent internal rotation at the shoulder and coordination. Not always my strong suite haha
Great video Luke, subbed, nice to see so many movements in one video. This is a lot like using Indian Clubs, learning movements and transitions and piecing them together in any number of combinations. 👌
Thanks Chris! Yep lots of crossover between the ropes and clubs (and mace too). I’m looking to put out some videos on this later this year
@@LukeJonesMOVE that's awesome, I started with mace, indian clubs, and persian meel, before trying the rope. I only found your channel because i've been trying to crack that blasted UH sneak - good video btw, I just need to wrap my head around it :)
Ah nice Chris, all fun tools! I've been working on a rope / mace hybrid over the last few months when I've been well enough - hoping to share some of that soon. And the UH sneak took me quite a while to get. Really had to slow it down. You'll get there!
This is great. I would like to see a 30-60 minute workout because I am better following than making up moves myself to complete a workout.
Cheers Sue. Hopefully coming soon :)
Danke!
Thank you Benjamin, much appreciated!
Soo good 😊😊 6:25
Exelent video!!!!!!!
Thank you! Cheers!
Amazing
Thank you! Cheers!
Great compilation! Is that exaggerated anterior pelvic tilt on purpose?
This is a really good video thanks for posting I've learnt a lot this like martial arts. The only part I have problems with is the hand moves when doing these rope swings at the side my rope always ends up like a twisted mess obviously something seriously wrong with my technique but I'm not sure what I'm doing wrong.
Cheers Ian, yep lots of transfer over to movements in martial arts. That's common - slowing things down can really help and really focussing on side bending and rotating through the torso. Then with movements like the matador, trying to keep your hands equidistant until you cross over may also help
hi Luke, i'm starting to learn flowrope.
how much is your rope weigh? is it 270 or 470 gram?
or could u suggest the best weigh for starters?
Congratulations 👍👍👏👏
Thank you! Cheers!
@@LukeJonesMOVE From Brazil 🇧🇷 👍👍👍👍🇧🇷🇧🇷
@ Obrigado 🙏
SALUDOS DE CHILE
Gracias por pasar! 🙏
Great tutorial! Loving the ropes! Do you mind me asking where you got your bar that you're hanging your ropes from in the background? I've been looking for one like it.
Thank you! The squat rack? That's one I managed to pick up from Argos last year. It's decent and reasonably priced!
I was going to ask the exact same thing before I saw your comment!!
땡큐
Can you do a more in depth video on how to practice and perform underhand sneaks? Thanks
Sure Lianne, I have a few tutorials planned for the next few months so will keep that in mind. Cheers!
HI! I’m interested in trying the rope flow as part of my workout options but I don’t have space for it. Are these flow movements doable with a weighted cordless jumprope? Thanks!
Hi Claire! You could use the cordless jump rope for beginning to drill the different essential patterns. It would be like using your hands as Luke explains but with some added feedback from the weight. Now, the purpose of ropeflow per se is to connect your dominant to your non-dominant side of your body using the rope as a cable, imagine it as a telephone line (remember the cans connected to a thread, the ones we used as kids to play telephone with other kids?) the right side connects to the left side and vice versa, it's preferable to have that added feedback.
In my case, when I want to flow at home, I tie knots on my rope to make it shorter, you can also use a towel.
Try it out and let me know!
@@ricardocastrosiller6269 Thank you so much for the info! Very helpful! (I think I'm going to buy a rope now) Thanks for the towel tip too!!! I will definitely do that right now!!! Thanks again!!!
What kind of rope should i buy and how about the thickness and how long should it be. It's very interesting so i want to lry it and your tutorial is very slow and in detail, thank you
Thank you! any thick rope from a DIY shop or online retailer will do the job to start with.
This looks really tough, but I really like the idea of it it looks fun. Where is the best place to get a quality rope. Thanks
Octomoves ropes are decent, or you can knock up a diy version. Hoping to make a video soon!
Thanks
Thank you so much! I like Your Videos! One wish: the last, difficult movements please a little bit slower.
Thanks Michaela! We'll be doing some slower breakdowns at some point in the near future :)
@@LukeJonesMOVE Thank you do much! The first figures a have understood very fast. The sneaks are a big challenge for me. I don't know why but I train persistently!!! I love it!
Hi Michaela! You can just open the settings (gear icon) on the video and change the speed. That's what I just did. :)
@@SaraClerk Thank you so much, Sara! Its a great Idea and such an easy way 🙂!
How long has this rope exercise been around?
dragon roll started from right side and started from left side what is difference between those two
Do you need the ends of the rope to be like that or can you use a rope without knots at the end?
Those knots are just for a bit of grip and to add to the total weight, but not totally necessary!
Hi Luke,
Where are you based? Are you running live classes?
South Wales, and not currently unfortunately! Currently putting together more online materials though
So dainty!
Thank you for
This.Ill
Buy a rope,i have one but then mine a pvc,it hurts much if it hit the skin.
Cheers Elaine, le me know how you get on!
As a beginner, what rope flow should I start? how many counts?
Hi Eliza! Just getting to grips with the basic underhand and overhand patterns would be a great start, then moving on to the dragon roll. Once you've dialled in those movements, it's really up to you how you use them in your training. You could perform a set number of repetitions, or just put them together and go with the flow. I'll have a few follow along sessions out over the next few months that hopefully will come in handy :)
What type of rope do you use, and where could I pick one up, great video
Cheers! I've made a few with nylon, hemp, poly blends and recycled ropes from the beach. There's also the Weck method RMT rope, Octomoves, Way of the Rope - lots of options. The exact tool doesn't matter much to be honest - more the techniques and principles :)
@@LukeJonesMOVE Thank you Luke, again , I loved your video. I am 69 and I try to bust my ass everyday, I think rope flow could really help my spinal flexibility.
@@thomashowlin4353 Cheers Thomas! Great work. It can definitely be a useful tool for getting the spine moving in different ways. I've also found it's nice on the wrists, shoulders, ankles and hips too! And a nice way to wind down and quiet the mind
Is this type of workout also called the "weckmethode" and could you give me a small summary of the benefits of this?
Yes, David Weck and his team are the innovators behind rope flow. Lots of potential benefits - mobility, timing, balance, coordination, endurance and transfer over to other movement patterns (running, striking, throwing and more)
How long should the rope be? I am 180cm / 5ft 11cm tall
Can experiment with different lengths! I'm about the same height and have ones that range from 220-250cm (around 4m without any knots)
I am struggling with the underhand sneak I can’t seem to get it
Hey Judy, keep persevering! The sneak took me the longest time to get. My advice would be to slow things right down and get plenty of time in between tries to give the brain a chance to digest things. You'll get there!
Are the ropes just ... Regular ropes, or are they special "heavy" ropes?
They’re heavier than your standard rope, but you can definitely make your own with a bit of creativity!
Where do I get a rope from ?
any rope wholesaler online like kani rope or ropes direct can do the trick :)
What are the benefits of using these ropes 🤔
Lots of potential physical and mental benefits. Hoping to put together a video soon!
The ropes are durable and just like the ones at the gym. ruclips.net/user/postUgkxTFxba6lNeHrZaHoY_LXe6ZzmMfaipnwu Caution: I bought the 50 feet ropes and they are long and heavy so make sure you have the space (I do have the space). If I was to do it again I would probably get a shorter version as 50 feet (25 feet each side) is a little long.
Yep 50 feet is a feat!
I love my rope training and only had 3 sessions so far. Just checking what length you recommend to set the rope at. Nipples? :)
Yep hip to nip area :)
I think you could make it clearer that the matador involves circling twice on each side of the body, rather than just once as in the figure 8 patterns.
3:10 ?
@@LukeJonesMOVE Yup I did catch that, but I feel it should be 'at least 2 on each side before you switch over', or perhaps another sentence entirely. My wife initially really struggled with the matador as she'd do only one circle before immediately switching >.
Thank for the feedback! Will keep that in mind for future tutorials. This one was meant to just be a quick overview of the movements, so will go into more detail in the more in-depth videos :)
Day 1….. My rope always crossed each other…Frustrated 😢😢😢
Like any skill, it's important to accept not being able to do it right away! It's just a case of consistant practice :)
I am German. I could easily perform while looking like robot. No unnecessary movements or smiling.
Underhand and overhand looks exaxtly the same
Yep, same but opposite 👍
great video man, but I think you should fix your posture better or else you'll keep getting lower back pain.
Thanks mate, I think... 😆 No lower back pain here - I'd be interested to hear your posture analysis and tips?
Anyone truly get a good workout and get lean doing this or that's not what Rope Flow is about?
Sure, it can definitely be used to support body composition goals. I have a video coming up on using rope flow for steady-state, low-intensity endurance training, which many people find beneficial for fat loss & performance.
Can’t watch with the electric keyboard set on vomit mode behind him.
bless you
Where the h3ll is the laugh button. Girls have been jumping rope and doing crap like this for hundreds of years and men call us sissies. Men pay $140 for a piece of rope that costs $12 at the hardware store and call it a 'manly' exercise. WHAT A JOKE!
Amazing
Thank you! Cheers!