Hi David Weck here.Today I'm gonna teach you an exercise with the RMT rope we call the behind the back underhand roll.It looks like this.
It's behind the back and the rope is rolling underhand.
Now this movement is fantastic if you want to run better.
It really improves
the strength of your downstroke
and for acceleration it really helps you fire that arm because the posterior delts get tremendously strong and increase range of motion in your ability to bring the arm
down and back
so that
works great for distance works great for sprinting.
Having endurance and coordination to do this is the key.Now this is a very challenging move for most.
You're gonna feel like,hey,my arms aren't long enough to do it at first,trust me,they are
if you persevere and learn the movement.So here's how we start the movement.I'll show you from the back and then I'll break it down.So
it's this movement here,
one hand is whipping across the back like this.
And the ropes going underhand.
I have a high shoulder and a low shoulder.
And
You really feel the work in the posterior delts it's tremendous.
So here's how we break this down.What we do
is we start with just this underhand loop with both handles in one hand
and so what we're doing is we're doing this underhand movement right here.
You wanna keep that underhand movement going
like this
and reach this hand across
and try to just hold on to a handle and go for the ride and keep the rope moving
the same way
so the rope isn't changing you're just getting the flexibility and the timing and coordination to get both hands back there in the same position
with the rope still doing.
The same thing
so it's an underhand roll I reach behind and I get it.I can use all my body I can really rotate to get it going
and that
is the first key to learning this movement
once you have that.
Here,
you want to separate,put one hand
on the handle,the other hand on the handle.
Let me just straighten out my rope.
Right
there.
So it's here and now I want to take control of one handle.
So each hand has a handle
and I get that rope going and see if I can keep that going and then I bring it to the other side.
Same
and here by getting
one side at a time.
I don't have to really worry about the change which is more challenging so the change
I whip that hand across and you can see how I'm
pronating the hand I'm pronating the hand I get that circle and then this this hand clears and this hand pronates
just like that
so it's here.
Crossing them back and forth in the beginning,
you can use a lot of side bend to really get it
in the beginning and then ultimately what you want to do is just raise and lower the shoulder
and get that rotation.
It's big time work in the posterior delts and big time work in the triceps,and it's all about range of motion.It will help open up the thoracic cavity and really give you better capacity to breathe
and like I said,it really helps you with the down stroke that down and back,
and in particular acceleration in that beginning
when you're really firing that arm up high as you bring it down and back.
That's our.
Behind the back underhand roll with the rope,
use those those steady uh those steps
to really build and learn it persevere because it is super challenging to learn,
but once you learn it,it is worth it,trust me,
nothing unlocks the hidden athletic potential
within you like a rope.