Rope flow · Aotearoa
Rope flow
Learn rope flow in New Zealand with Gabriel and Hunter, both WECKMETHOD qualified Rotational Movement Training Specialists (RMTS). Train with us every Saturday at Ōrewa Beach, book a workshop for your gym, or grab a flow rope and start at home.
What is rope flow?
Rope flow is swinging a rope in continuous figure 8 patterns around your body, with your hips, feet and breath moving in rhythm with it. You hold the rope with both hands, keep the pattern going, and let your whole body take part, not just your arms.
It was developed by David Weck of WECKMETHOD as RMT® rope flow, short for Rotational Movement Training. It trains rotation through every plane of motion, links the left and right sides of your body, and loosens up shoulders, hips and spine. It is low impact and needs nothing but a rope and a bit of space, so you can do it on the beach, in the garage or in the park.
Why we teach it
Move like a human again
Rotation
Most training goes forward and back. Rope flow trains the twisting, coiling patterns we use to throw, swing, paddle and run.
Shoulders and hips
Light, continuous circles take your shoulders, hips and spine through a big, easy range, again and again.
Coordination
Both hands, both sides, timing and footwork. It sharpens the skills that carry over to surfing, martial arts, golf and team sport.
Breath and flow
Find the rhythm and your breathing settles. Plenty of people use rope flow to switch off as much as to train.
Learn with us
Rope flow classes in Auckland
Gabriel Padilla and Hunter Chrisp are both WECKMETHOD Rotational Movement Training Specialists (RMTS), qualified in the RMT rope flow system. Between them they have more than 28 years of coaching, and rope flow is part of almost every session they run.
Group · $20
Saturday class at Ōrewa Beach
Every Saturday at 8am from the Ōrewa Surf Lifesaving Club. Rope flow, macebells, kettlebells and rings, all levels welcome. We bring the ropes. Book a spot →
Gyms and teams
Rope flow workshops
One to two hour workshops at your place or ours, pitched to your group's level, plus staff education for gyms. Ask about a workshop →
One on one
1:1 rope flow coaching
In person on the North Shore and Hibiscus Coast, or online anywhere in New Zealand. See personal training →
Get a rope
Flow ropes in three weights
Three thicknesses, each named in te reo Māori. Made to order and shipped NZ wide from $12.80, or collect free at Saturday class.
| 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. |
See it in action
Try a beginner session
A follow along session from WECKMETHOD, the home of RMT rope flow. Then work through our rope flow guide for beginners, or come to class and we'll coach you through it in person.
Questions
Rope flow FAQs
What is rope flow?
Rope flow is swinging a rope in continuous figure 8 patterns around your body, with your hips, feet and breath moving in rhythm with it. It trains rotation, coordination and shoulder mobility, and it is low impact, so almost anyone can do it.
Is rope flow good for beginners?
Yes. Most people pick up the first pattern in one session. Start slow with a light rope, practise for a few minutes a day, and add new moves once the basics feel smooth. Our beginner's guide walks you through it.
Where can I learn rope flow in Auckland?
Every Saturday at 8am at the Ōrewa Surf Lifesaving Club on the Hibiscus Coast. Classes are $20 and all levels are welcome. We also run rope flow workshops for gyms and teams, and 1:1 coaching in person or online.
Which flow rope should I start with?
The 12mm red rope is the lightest and quickest, so it is the easiest to learn on. The 14mm blue rope is a great all rounder, and the 16mm black rope is heavier for strength and conditioning once you can flow. See all three on the flow rope page.
How often should I practise rope flow?
A few minutes most days beats one long session a week. Many people use it as a daily movement snack, a warm up before training, or a way to switch off at the end of the day.
Is rope flow a warm up or a workout?
Both. Slow and smooth, it is a great warm up and mobility session. Faster, longer or with a heavier rope, it becomes real conditioning.
Are the Kairos coaches qualified to teach rope flow?
Yes. Gabriel Padilla and Hunter Chrisp are both WECKMETHOD Rotational Movement Training Specialists (RMTS), qualified in the RMT rope flow system created by David Weck.
Can I do rope flow with a shoulder injury?
Often, yes, as the movement is light and you control the range. Check with your physio or doctor first, start with small, slow patterns, and stop if anything hurts.
Where can I buy a flow rope in NZ?
From Kairos. Flow ropes in 12mm, 14mm and 16mm are made to order from $80, shipped anywhere in New Zealand from $12.80 or free to collect at the Saturday class in Ōrewa.