Pullpushrope Techniques - Images
3Squat with Overhead Stretch
5Toes-up Side Lunge
6Crossing Side Lunge
8Single-Leg Squat with Hop
10Balance Lunge with Hop
11Abducted Balance Lunge
13Suspended Lunge with Hop
14Suspended Abducted Lunge
15Suspended Crossing Lunge
16Standing Hip Pull-push
17Wide Torso Rotation
18Overhead Torso Twist
21Incline Rope Climbing
23Asymmetric Biceps Pull
24Single-arm Chest Pull
25Single-arm Deltoids Pull
26Single-arm Long Body Pull
28Single-arm Neck Pull
31Single-arm Chest Push
38Side Plank with Hip Push
39Side Plank with Reach-through
40Suspended Donkey Pull-push
41Horizontal Pull-push Plank
42Horizontal Pull-push & Crunch
44Suspended Clap Push-up
45Suspended Single-leg Push-up
46Suspended Crunch on Hands
47Suspended Push-up & Crunch
48Suspended Push-up & Crunch
50Suspended Inclined Leg-down Push-up
51Suspended Incline Push-up
53Cross Leg & Hip Stretch
54Frontal Leg Stretch
56Side Leg Stretch
57Long Torso Twist Stretch
58Lower Back Stretch
59Short Torso Twist Stretch
60Neck & Shoulder Stretch
duvide Pullpushrope Basics
Training is easy! You only need to know a few things: Before start using the Pullpushrope make sure it is securely attached to the anchor point
and test it.
The foot-cradle should be about 30 cm (12") above ground.
The basic principle of adjusting the resistance
of the exercise is to change the angle of your body relating to the anchor point
: The steeper the angle the more difficult becomes the exercise. And the more shallow the angle becomes, the easier it gets.
You can easily adjust the angle by making a step away from the anchor point. But with the Pullpushrope you also have the possibility to change the position of your grip
. So by moving the grip on the rope towards the anchor point makes it easier, you have plenty of rope real estate to do this.
Try to keep your body straight
along an imagined line along the ankles, knees, hip, shoulders and ears. Stand with your feet about shoulder breadth apart
and keep your eyes direction anchor point, if facing the anchor point, of course.
If you have been using other suspension training equipment before, the handling of the Pullpushrope is a bit different and some exercises are less suited but others get a complete new meaning. In the exercise table below I do the Suspended Pendulum but this is not the strength of the Pullpushrope but most of the other exercises which usually require a pair of foot-cradles can be done without problem just by placing the other foot on top of the one in the foot-cradle.
I don't mention in my exercise list which exercise benefits what muscle because all the exercises are much integrated
and there is almost no isolation of one muscle
or even one muscle group. But that's it all about anyway: Building functional strength, flexibility, balance and core stability all at once.
Almost every exercise engages the core
in one way or another which is really important to prevent any kind of back trouble — I can really attest to this. (And jumping rope for healthy bones!). You also save a lot of time, because sit-ups become obsolete.
I suppose, if you order my products that you're not completely new to body weight exercises and functional training. I am sure you are able to figure it out, it is also about exploring how your body functions.
Exercises where the Pullpushrope excels are all which include some core rotation
, e.g. the Wide Torso Rotation. The exercise which I call Overhead Torso Twist is excellent for core strength & flexibility. The exercise Rope Paddling is also superb and comes really close to actual paddling.
For the paddling (and rowing) exercise an overhand grip is required which is something to get a bit used to. But it really means a complete new functionality for many exercises. (Overhand grip means that the back of your hand is on top of the thing you are holding.)
A quick list of my favorite techniques are — apart from the ones I mentioned already — Suspended Lunge, Rope Rowing, Asymmetric Biceps Pull, Throw-in Pull-push, Suspended Kick-flex, Suspended Donkey Pull-push, and more.
When working out with the Pullpushrope for the first time it might feel somewhat rough in your hands, this is certainly the case but it causes no injury and might also harden your palms for future exposure. Times are getting harder so it is in order to toughen up a bit. But the Manila also softens considerably after a few sessions although it requires — and consequently develops — more grip strength
than the smooth neoprene handles.
If possible, avoid soaking the Manila, it can get wet but if it is thoroughly soaked it reacts with some shrinkage, which has no influence on its usability and durability.
The Pullpushrope is also great for stretching & flexibility, especially martial artists will benefit.
The Pullpushrope can also be utilized as a short rope for real rope climbing
, you just need to attach it with the short anchor loop to the ceiling.
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