- Aug 26, 2000
- 28,651
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Advanced cliffs: Swing a heavy rope!
A few days ago I was trying to rehab a sore rotator cuff tendon and stumbled across this. I happened to grab a long thick rope, one used to play tug of war with the dog, folded it in half, and went out back. I started swinging it *fast* - in the same direction as jumping rope, but only one arm, roughly 75% extended.
Brutal!
My arm was barely moving, mostly a little in the wrist, yet could feel the tension throughout my arms, neck, back, core, and even my legs as all major areas battled to maintain a balanced position. After less than 45 seconds on each arm, I felt like I had just sprinted! It's more difficult than jumping rope because the whole body has to constantly fight to maintain balance in an upright position against the 'gyro' force.
There is a lot more to explore here as well - such as angles, different arm extension, over the head (lasso), etc., even heavier rope.
Btw, my shoulder is feeling great too. This is a completely 'non-impact' exercise (in as much as sudden lifting of weights with the arm reps is on the tendons, etc. is) and with an extremely well regulated amount of force and rotation.
Bands can be better for rehabbing than weights, but also tends to involve a range of motion that the injured area may not be prepared for, and also doesn't have the ability to work the entire rotator cuff at the same time like swinging rope can do. Not to suggest rope would always be better, but that at times can can have actually have advantages over weights and bands.
A few days ago I was trying to rehab a sore rotator cuff tendon and stumbled across this. I happened to grab a long thick rope, one used to play tug of war with the dog, folded it in half, and went out back. I started swinging it *fast* - in the same direction as jumping rope, but only one arm, roughly 75% extended.
Brutal!
My arm was barely moving, mostly a little in the wrist, yet could feel the tension throughout my arms, neck, back, core, and even my legs as all major areas battled to maintain a balanced position. After less than 45 seconds on each arm, I felt like I had just sprinted! It's more difficult than jumping rope because the whole body has to constantly fight to maintain balance in an upright position against the 'gyro' force.
There is a lot more to explore here as well - such as angles, different arm extension, over the head (lasso), etc., even heavier rope.
Btw, my shoulder is feeling great too. This is a completely 'non-impact' exercise (in as much as sudden lifting of weights with the arm reps is on the tendons, etc. is) and with an extremely well regulated amount of force and rotation.
Bands can be better for rehabbing than weights, but also tends to involve a range of motion that the injured area may not be prepared for, and also doesn't have the ability to work the entire rotator cuff at the same time like swinging rope can do. Not to suggest rope would always be better, but that at times can can have actually have advantages over weights and bands.
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