22 Rope Flow Exercises & Combos: Dragon Roll, Sneak & More (Beginner to Advanced Movements)
Rope flow exercises for complete beginners and more experienced practitioners. Basic figure 8 patterns, the dragon roll, underhand sneak, one-hand patterns and more. Innovated by the Weck Method - David Weck and Chris Chamberlin.
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Rope flow exercises are a great way to hone mobility, coordination, endurance, and timing all at once.
In this video, I’ve put together a collection of 22 rope flow exercises suitable for complete beginners and more experienced practitioners. Largely inspired by the Weck method - go check out their channel for more in-depth tutorials: https://bit.ly/4kevFek
It includes the basic underhand and overhand patterns, along with the dragon roll and more advanced movements like the overhand and underhand sneak.
You’ll also find a few combos in there to help you start chaining your rope flow movements together.
Happy flowing!
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0:00 Introduction
0:37 UNDERHAND AIR SLICE
1:07 UNDERHAND FIGURE 8
1:37 OVERHAND AIR SLICE
1:52 OVERHAND FIGURE 8
2:24 360 PROPELLER FLOW
2:48 UNDERHAND MATADOR
3:19 OVERHAND MATADOR
3:48 A DRAGON ROLL - FLIP
3:59 BROKEN DRAGON ROLL
4:22 DRAGON ROLL CYCLE
4:37 FULL DRAGON ROLL
4:58 FLYING DRAGON
5:09 360 MATADOOR
5:41 OVERHAND SNEAK 1 SIDE
6:24 OVERHAND SNEAK FULL
6:44 UNDERHAND SNEAK 1 SIDE
7:14 UNDERHAND SNEAK FULL
7:46 CHEETAH TAIL
8:18 1 HAND UNDERHAND SWITCH
8:30 1 HAND OVERHAND
8:40 1 HAND OVERHAND SWITCH
8:54 OVERHAND ELBOW STRIKE
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