Hey everyone, Tim here with Wear the Rope
I'm currently at Strengthside headquarters with the man himself. So guys, Josh here
Yeah. Chinlin. First off, my first question, which I like to find out from people, is what is your, I guess
this can go ahead here, what's your favorite pattern or what are your go-to patterns? Well, first off, I'd say like, underhand
Mattador, usually this is always just going to be my pattern that I go to when I pick up the
rope if I'm, you know, maybe warming up for like a training session or if I'm taking a break from work
and I just want to kind of chill on the rope a little bit and get some movement in my hips in my spine
I always just start here, right? Nice, yeah. Sometimes this is all I do, but sometimes this is going to lead me into like a bigger session, you know
You know what I'm big on that? I just love the weight shifting element and everything about that. Yeah, really good pattern
It's, yeah, yeah, that's why I love it too. Easy and just feels good. Nice. Any of this
Here's more of a pattern that I play with, I like to like look in a mirror here
Yeah, let's do it. I like a mirror too. Yeah, a mirror's nice, right? And this is just one that I've found that like really helps me kind of open up my spine
So I get into like a overhand sneak kind of back and forth, right
So people that are familiar with this overhand sneak, but keeping the feet facing forward
And then I just gradually try to open up more and more
And I look in the mirror so I can see if I can, like how much of my shoulder blades I can see, basically
So the more I start really opening up and twisting my spine
then the more I can see my back in the mirror here, you get a nice little sneak around
the side it just feels really good for my body especially if I've like maybe been sitting for a long
time or maybe after like some strength training when the the spine's all stiff and then and then I get in
there and I'm just like no no we're going to open up open up we're going to loosen up some
overhand alternating overhand sneak alternating overhand sneak lovely feet uh feet stay
Concrete. Grounded. Not moving the feet. Yeah. Wonderful man. Yeah two and that one overhand and one underhand pattern which I really like You naturally found naturally found those variations yep um are there any flows then i guess it kind of one we been playing with but yeah any flows to share with the people that you you go to once you
moving a little bit more your feet your weight shifting you're going from overhand to underhand yeah what'd you like to hit then yeah so flow like a consistent flow that i always come back
to so we saw um wex uh one favorite pattern yeah 117 one 17 one one seven one seven
which I think is lovely and then Tim came here we played with Cali roll which is very similar to that
just kind of emphasizing a different place yep so was kind of ace home run yeah ace home run right
you can play with you can play with different amount of beats on each side yeah essentially
those are the two movements that were moving through right yep so one that I
kind of naturally go with that's similar but I let my underhand sneak right here
set up my ace right here right and I like to go just kind of nice and slow and
fluid through this so we go sneak ace back nice sneak ace and then another one
that I find really nice is just to let that spin you like in a 360 so I do
my I do my sneak I go ace and then I oh straight through with that right back to the sneak right so
boom boom boom my right actually kind of stays still the whole time I'm just pivoting so it's like
just sneak ace pivot that's it boom round back to sneak ace cool right dude it's kind of like an
infinity drill right you just keep going get super dizzy if you do it too hard dude I love that that's
plenty plenty shared nice few base is covered with that. Thanks for sharing. Cool. My next question then, brother, is any tips you've got
for people who are maybe their first session on the rope or they've been doing the rope for a couple
weeks, doing the basic patterns and they want to progress from there? Any tips to give the people
Yeah, if you're looking for progression, I think the rope really lends itself to high frequency
So what I mean by that is, you know, commit to picking up your rope every day or every other day
and it doesn't have to be like, oh, I'm gonna do the rope for an hour today
It could just be like, okay, I'm gonna get my rows and I'm gonna work for five minutes, you know
And you just kind of keep that in your body And I was amazed at how I try to learn a pattern and I just be like oh man you know that so hard like I don know if I be able to get that in the very next day I come
back to it and I'm like oh my hand just went to right where I wanted it to go now like you know
just it unfolds quickly I think that's a nice thing about the rope is that you can learn things
quickly there's not like this like calisthenics it's going to take you you know six months to
learn like a handstand or something like you can get in there you can learn stuff quick you can
feel the benefits in your body so yeah the tip would be when I I got super obsessed with the rope
and I did it like 30 days in a row probably and I saw just really good progress and then even now
like even if I'm not super into like oh I want to learn new patterns or I want to like learn new
flows I still just try to do like five minutes on the rope every day you know great I think that's a
really good tip and yeah so the accessibility of it lends itself like you say on the road
easy to easy to pick up and go that's right um and then finally third and final question i mean we just
made a video on josh's channel about this and kind of the benefits josh found of the rope so you
shared a lot on that so i definitely encourage everyone to go and check that video i'll link it down
below but anything aside from kind of what was mentioned in that video any of the benefits
you notice things we you know because in one video the ropes you could make a two-hour video on
on the rope and yeah just about start to cover it but uh yeah is there any other things
that weren't mentioned that video that you could mention as like benefits things you notice? Yeah, I mean, like one of the things I really love about the rope is just how you can train
athleticism but not through high impact training, you know? And that's pretty rare to see
Yeah, yeah. Like I've had ankle injuries. I've had knee injuries, but I can keep this like nice
playful, athletic, you know, pivoting, weight shifting, all this in my body through the rope
And then on the other end of the spectrum, it's like, say, for instance, your training parkour
you're climbing, you're doing things that are taking a lot of energy from you
then you can use the rope, which isn't going to take a lot of energy
to kind of keep you healthy to, you know, you had a hard session yesterday or even earlier in the day
you use some rope to kind of loosen up your body, get your blood flowing
you know, get these nice rotation of your spine and pivoting and stuff
So I think, yeah, I think like that's one of the huge benefits I've seen with the rope is just
it low impact You can use it to kind of fit your own training and your own lifestyle And we not in all not like super healthy all the time So let me share one more benefit
Yeah. One more benefit that I've seen with the rope that I've noticed in like a lot of my athletic endeavors is it teaches you almost how to do less
Like when you first pick up the rope, you're like, oh, like trying to like use your arms a bunch and like you're just like really like
effortful, right? And that's how you see people start doing like a lot of exercise, but then you see
the more efficient that you get at a movement pattern or with a tool. It's like really like you're
doing a lot less and just things are kind of happening with you just doing these like really
minimal minimal movement. Sautil like little movement. Yeah. Right. And then it looks better too. It starts
to look more aesthetic and you see people that are really good at the rope or just any athletic
endeavor and it just like looks easy for them. And that's one thing I've found with the rope is like
do less. You're not going to be able to start there, but do less, things feel better if things look
better. Yeah. I think that's a really wonderful point that's not mentioned enough because we say efficiency
but I think that's a really good way to summarize and point out efficiency. Awesome man. I think that's
you've left us with plenty to think about and play with there
I don't want to assume that my audience knows your stuff. I really would recommend if you don't know Josh, his YouTube channel, Strengthside
shares tons of really good in-depth mobility routines. He's a seeker. He's constantly evolving what he's training
One thing I really feel strongly about with Strengthside is like exploring movement
in that every tool can be beneficial in that, you know, there's no bad movement
Yeah, I think like me and Tim can get together and play with a lot of things because of that
Yeah, so definitely if you don't know his page you haven't checked it out check that out as well Way of the Rope honored to be on the channel
Yeah, I've been doing rope for about a year and a half now and man I love it so thank you guys are in the right spot
As a Shiloh over here want some playtime you want to go how
Hey, oh oh oh Unless a stuck by you
for the sun dower I think you'll ever be in so much
he lands in place and let's a stuck by you for a sundower