Rope flow · beginners
Rope flow for beginners
Everything you need for your first few weeks of rope flow: what it is, which rope to start with, the first patterns to learn, a 10 minute routine and the mistakes to avoid. From Gabriel and Hunter, WECKMETHOD qualified Rotational Movement Training Specialists who coach rope flow every Saturday at Ōrewa Beach.
What is rope flow?
Rope flow is swinging a rope in continuous figure 8 patterns around your body while your hips, feet and breath move in rhythm with it. It was developed by David Weck of WECKMETHOD as RMT® rope flow (Rotational Movement Training). It builds rotation, coordination and easy, mobile shoulders and hips, and it is gentle on the joints. Read more on our rope flow page.
Which flow rope should I start with?
Lighter ropes are quicker and easier to learn on. Heavier ropes move slower, give you more feedback and turn rope flow into conditioning. If you're unsure, start with the 12mm or 14mm.
| Rope | Thickness and weight | Price | Who it suits |
|---|---|---|---|
| Te Rā-Kura (The Red Sun) · red | 12mm · 450g | $80 | The lightest and quickest. A great first rope for learning the patterns. |
| Rangiora (Expansive Heavens) · blue | 14mm · 520g | $120 | The all rounder. A little more weight, so you feel where the rope is. |
| Te Pō (The Darkness) · black | 16mm · 750g | $150 | Heavier and slower, with more feedback. Great for strength and conditioning once you can flow. |
A skipping rope won't do the job: it is too light to feel the pattern. See all three on the flow rope page.
Before you start
- Find space: clear ground around you and nothing low overhead. Outside is best.
- Hold the handle end of the rope with both hands, relaxed, not squeezed.
- Stand tall with soft knees, feet about hip width apart.
- Look ahead, not at the rope. You'll feel where it is.
- Breathe through your nose and keep it slow. Smooth first, fast later.
The first rope flow moves to learn
Learn them in this order. Spend a few sessions on each before you add the next, and practise both directions.
1
Underhand
The foundation. The rope travels in a figure 8 down past each side of your body with your hands low, around hip height. Keep it slow and let your hips turn with each side.
2
Overhand
The same figure 8 with your hands higher, around chest height, so the rope travels over the top on each side. Switching between underhand and overhand is your first transition.
3
Sneak
A pattern where the rope passes behind your body on one side instead of in front. It opens up the shoulders and is the gateway to linking moves together.
4
Dragon Roll
The signature WECKMETHOD move, where the rope rolls over and around you in one continuous flow. Learn it once the first three feel easy. The tutorial below breaks it down.
More demonstrations in the WECKMETHOD rope exercise library.
A 10 minute rope flow routine
| Minutes | What to do |
|---|---|
| 0 to 3 | Underhand, slow and easy. Change direction every 30 seconds. |
| 3 to 6 | Overhand, then practise switching between underhand and overhand. |
| 6 to 8 | Sneak on each side, or keep drilling the transition if the sneak isn't there yet. |
| 8 to 10 | Free flow: mix everything you know, add footwork, breathe through your nose. |
Ready for more? This follow along conditioning session from WECKMETHOD is a good next step.
Common rope flow mistakes
- Gripping too hard. A tight grip locks up your shoulders. Hold the rope like you would a bird.
- Arms only. Let your hips and feet turn with every side. The rope follows your body.
- Going fast too soon. Speed hides mistakes. Get it smooth, then let it build.
- Watching the rope. Eyes up. Feeling the rope is the skill.
- Holding your breath. Breathe slow through your nose and match it to the rhythm.
Rope flow and the macebell
Rope flow and the steel mace train the same thing from two directions: rotation. The rope teaches rhythm, timing and easy range, and the mace adds load on a long lever. A few minutes of rope flow is the perfect warm up before mace work, and it is exactly how we start many Saturday classes. New to the mace? Start with our macebell guide.
Train safe
- Check the space around and above you before you start.
- Start slow and keep sessions short while you learn.
- If you have an injury or health condition, check with a health professional first.
- The fastest way to learn is with a coach: come to a Saturday class, book a workshop, or book 1:1 coaching.
Questions
Beginner questions
How long does it take to learn rope flow?
Most people can keep the first pattern going within a session or two. Give it a few minutes most days for a couple of weeks and the basic patterns start to feel automatic.
What length should a flow rope be?
A rope that is too long catches the ground and one that is too short feels cramped. Kairos flow ropes come at a length that suits most adults, and we can help you adjust yours at class.
Can I use a skipping rope for rope flow?
Not really. A skipping rope is too light and fast to feel the pattern. A flow rope is thicker and heavier, so it moves slower and tells you where it is.
Should I do rope flow before or after training?
Either. A few easy minutes make a great warm up for lifting, surfing or sport, and a slow session afterwards helps you breathe down and loosen off.