Thick Rope Training Exercises - Synergy Athletics

http://www.synergy-athletics.com - Here is a sampling of some exercises we use our thick ropes for.

The scarecrows are similar to a rear delt fly, and incorporates a dynamic stretch on the pec.

The rope pulls are similar to face pulls but with a slightly different arm angle to emphasis the external rotation.

The extensions are great! It is tough on the grip, core, and tris due to the rope and bridging aspects.

For more athlete training visit:
http://www.synergy-athletics.com

-J. HASHEY, CSCS-




Keywords:
thickrope,
training athlete,
tri extension,
scarecrow,
face pull,
rear delt exercise,
core'
grip athletics,
football,
wrestling,
strength

Category:

Sports

Tags:

• rope
• thick
• training
• athlete
• tri
• extension
• scarecrow
• face
• pull
• rear
• delt
• core
• grip
• athletics
• football
• wrestling
• strength

[jhashey]

Picture doing a curl bar skull crusher. When the weight is pressed out, there is little stress on the working muscle . During the lift (bringing the bar or DB's down) the stress is increased, similar to the top range of motion on the rope tri extension, however now the athlete must brace with the full body, not just the arms.

(Something I wanted to add, but I'm too wordy for the box!)

[120Cam]

Couple of observations...

Why would you do the rope ext rotations vs a cable or band? With the rope version there is very little tension at the end range....

Also with the triceps, with the rope version you are actually putting the most force onto the muscle in its weakest (most flexed) position and then the least in the strongest (extended) position.

Just something to think about in terms of getting the most out of your exercise time!

[jhashey]

You are right on with the strength curve! However we don't have the room.

Plus, the thick rope adds a grip element, stabilization, and most importantly, core bracing at the stress point. The further the feet are set back, the more the bracing effect, and visa versa. It's a finishing exercise.

But again, I like your observations, shows good training knowledge, it was something we considered.