duvide Pullpushrope Training is easy! You only need to know a few things: Before start using the Pullpushrope make sure it is securely attached to the anchor point and test it. The loop-end should be about 30 cm (12") above ground.
The basic principle of adjusting the resistance of the exercise is to change the angle of your body relating to the anchor point: The steeper the angle the more difficult becomes the exercise. And the more shallow the angle becomes, the easier it gets.
You can easily adjust the angle by making a step away from the anchor point. But with the Pullpushrope you also have the possibility to change the position of your grip. So by moving the grip on the rope towards the anchor point makes it easier, you have plenty of rope real estate to do this.
Try to keep your body straight along an imagined line along the ankles, knees, hip, shoulders and ears. Stand with your feet about shoulder breadth apart and keep your eyes direction anchor point, if facing the anchor point, of course. If you have been using other suspension training equipment before, the handling of the Pullpushrope is a bit different and some exercises are less suited but others get a complete new meaning. In the exercise table below I do the Suspended Pendulum but this is not the strength of the Pullpushrope but most of the other exercises which usually require a pair of foot cradles can be done without problem just by placing the other foot on top of the one in the loop-end.
I don't mention in my exercise list which exercise benefits what muscle because all the exercises are much integrated and there is almost no isolation of one muscle or even one muscle group. But that's it all about anyway: Building all at once functional strength, flexibility, balance and core stability.
Almost every exercise engages the core in one way or another which is really important to prevent any kind of back trouble — I can really attest to this. (And jumping rope for healthy bones!). You also save a lot of time, because sit-ups become obsolete. I suppose, if you order my products that you are not completely new to body weight exercises and functional training. I am sure you are able to figure it out, it is also about exploring how your body functions. Please contact me anytime if you need to inquire about anything.
I am about to put online some intensive workouts where I focus on the exercises which I think are most effective with the Pullpushrope.
Exercises where the Pullpushrope excels are all which include some core rotation, e.g. the Wide Torso Rotation. The exercise which I call Overhead Torso Twist is excellent for core strength & flexibility. The exercise Rope Paddling is also superb and comes really close to actual paddling. For the paddling (and rowing) exercise an overhand grip is required which is something to get a bit used to. But it really means a complete new functionality for many exercises. (Overhand grip means the back of your hand is on top of the thing you are holding — just in case you were about to ask.)
A quick list of my favorite techniques are — apart from the ones I mentioned already — Suspended Lunge, Rope Rowing, Asymmetric Biceps Pull, Throw-in Pull-push, Suspended Kick-flex, Suspended Donkey Pull-push, and more.
When working out with the Pullpushrope for the first time it might feel somewhat rough in your hands, this is certainly the case but it causes no injury and might also harden your palms for future exposure. Times are getting harder so it is in order to toughen up a bit. But the Manila also softens considerably after a few sessions although it requires — and consequently develops — more grip strength than the smooth neoprene handles. I guess this is something we can live with.
If possible, avoid soaking the Manila, it can get wet but if it is thoroughly soaked it reacts with some shrinkage, which has no influence on its usability and durability.
I feel that there is some more potential for stretching & flexibility, I need to explore this a bit more. I imagine that martial artists can benefit.
The Pullpushrope can also be utilized as a short rope for real rope climbing, you just need to attach it with the short anchor loop to the ceiling.
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