Battling Ropes and Neurogrips

Battling Ropes and Neurogrips

 

 

The Battling Ropes Training System was developed by John Brookfield and has become quite popular in the fitness industry.  Common rope thicknesses are 1.5" and 2", yet some may be introduced to this training with the 1" thick rope.  Rope lengths vary from 25ft to 50ft to even 100ft.  It is obvious that with the length being equal, the thicker the rope, the heavier it is to undulate (make waves). 

2" rope on top; 1.5" rope in middle; 1" rope on bottom

 

As you progress your Battling Ropes training, you may feel that the 1" thick rope no longer challenges you the way it used to and would like to move up to a thicker rope in order to train your grip (thicker rope means the hand and forearm work harder).  However, the thicker rope may be too heavy, and tires you out too quickly.  To increase the grip challenge, while keeping the weight of the rope the same, try using Neurogrips while rope training.   

Pic 1 shows bare hand grip of 1" rope; Pic 2 shows Neurogrip with 1" rope - compare the difference in finger overlap - Neurogrips clearly adds thickness to the rope diameter

 

Pic 1 shows bare hand grip of 1.5" rope; Pic 2 shows Neurogrip with 1.5" rope - compare the difference in finger overlap

Pic 1 shows bare hand grip of 2" rope; Pic 2 shows Neurogrip with 2" rope - compare the difference in finger overlap

 

Neurogrips transform the 1" thick rope into a 2" thick rope, the 1.5" thick rope into a 2.5" thick rope, and the 2" thick rope into a 3" thick rope in a matter of seconds.  You can do one set with the Neurogrips and the next set without the Neurogrips to feel the difference.  This will work with any fitness device that can be gripped with your bare hand!

 

 

 

 



Tips For Neurogrips

Tips For Neurogrips

 

 

Here are some things to keep in mind when using Neurogrips.

 

1)

Neurogrips are not used alone like the traditional hand grip trainers, but are used with other pieces of fitness equipment, both standard and non-standard that can be gripped with your bare hands.  These include barbells, dumbells, cable attachments, therapy tubing, kettlebells, Indian Clubs, Persian Mil, sledgehammers, ropes, suspension trainers, sleds, etc....  

 

2)

Once you put on the Neurogrips, the finger webbing is used simply to keep the grips attached to your hands for comfort and for the convenience of decreasing the chance of losing them while moving from one exercise to the next.  As everyone's hand may be a different size, the Neurogrips only need to span the gripping area between the hand and the handle that you are attempting to grip in order to increase the thickness/diameter by approximately 1 inch. 

 

3)

 

Straight out of the packaging, Neurogrips may feel slightly stiff.  But as was stated above, they are not meant to be used alone like hand grippers.  You do not put them on and try to squeeze them in order to train your grip.  You put them on, then place your hands with the Neurogrips onto the handle of the fitness device that you are going to lift.  By doing this, Neurogrips will easily wrap around the handle, and you must "CRUSH" the Neurogrips on the handle to truly feel the grip benefits.  This is true functional grip training. 

4)

No open hand or false grip if you want to maximize your grip.   You will still be challenged with your grip, but you want to include your thumbs.

 

 For the full benefit, make sure you include your thumbs when gripping the device

  

Because Neurogrips are compressible, it allows you to adjust your grip throughout each repetition, particularly during explosive exercises like the kettlebell Snatch so that you can control the speed of the kettlebell as it moves around your wrist.  Just like bare hand training, once you place your hand on the handle, you may want to make adjustments to your hand until you feel comfortable enough to make the lift.  When using Neurogrips, you may want to make the same minor adjustments to the Neurogrips prior to crushing the handle and making the lift.  The more you train with the Neurogrips, the more they will contour to your hand and the less adjustments you will feel the need to make during your training.  They will become an extension of your hand. 

You can see in the following pictures, that although there is a specific "thumb" region of the Neurogrips, when gripping a particular device, your hand/thumbs may not exactly match up with that area of the Neurogrips.  This does not matter, as the Neurogrips encompass the entire handle of the device.  No matter where your thumb lies, you will be compressing a larger diameter/thickness handle. 

 

In the picture below, I exaggerate the position of my thumb to be completely off the "thumb section" of the Neurogrips.  But because the Neurogrips encompass the handle, I still must use my thumb to compress the larger diameter.  The grip challenge created by Neurogrips remains, no matter where the thumb is (unless you use a false or open hand grip) 

 

 

Like any other new training technique, you may initially want to slowly add Neurogrips into your program.  As is with anything, if you are not used to doing something, and you all of a sudden do it repetitively, you may feel sore.  I advise trying one set with Neurogrips and the next without them so that you can feel the difference.  You will notice that the set without Neurogrips is much easier than when using Neurogrips, and in time what was once a challenge to lift bare-handed, will seem much  easier. 

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

Bottoms Up Kettlebell Bicep Curls Using Neurogrips

 

 

To properly perform the bicep curl, you must initiate the movement by retracting your scapulae so that your shoulders are in correct alignment.  If using a dumbbell, grip the handle tightly and flex your elbow.  Maintaining your shoulders/scapulae in proper position while performing the bicep curl helps train scapula stabilizers (isometrically), which will act as the foundation for the upper extremity movement.  With a dumbbell, the weight is distributed evenly in your hand.  However, if using a kettlebell in the bottoms up position, the weight of the bell is offset in relation to the handle that you are gripping, so the lever you are attempting to move is longer and therefore more difficult to lift.  Because of the awkward weight distribution and shape of the kettlebell, when performing the Bottoms Up Kettlebell Curl, it is much more demanding on your hand grip and forearm strength as you are trying to curl the weight, while at the same time preventing the kettlebell from moving your wrist into flexion, extension, radial/ulnar deviation, pronation or supination.   You are constantly making adjustments to your grip to control the movement of the Kettlebell.  To make it even more challenging, try this same exercise with Neurogrips.   

 

 In the images above, you can see how Neurogrips add thickness/diameter to the kettlebell handle.  In the picture on the left, the thumb overlaps the index finger.  In picture on the right, the thumb does not come close to the index finger.  The goal here is to control the kettlebell by "crushing" the Neurogrips around the handle.

Below is the Kettlebell Bottoms Up Curl with Neurogrips.  To initiate the curl, the shoulders/scapulae must be "set" isometrically.  Then as you curl the kettlebell, you must avoid trunk sidebending towards the side of the kettlebell as well as losing control of the "set" scapulae.  Do not let your shoulders drop or protract (roll forward).

  

The Turkish Get-Up: Broken Down, Modified and Applied for Rehab

The Turkish Get-Up: Broken Down, Modified and Applied for Rehab

 

Many of today's multi-joint, complex fitness techniques are more beneficial than we may realize.  For example, the Turkish Get-Up requires scapula and trunk stabilization, rotational strength, grip, balance and motor coordination to correctly transition from the supine position (lying on your back) to sitting, kneeling, lunging, standing and the reverse.  This is a great activity for overall stability, balance and strength as well as cardio.  However, if used properly, it can benefit even those who have neurological conditions such as stroke, cerebellar dysfunction and ataxia.  We just have to modify the movement and avoid training our clients with a narrow mind-set. 

 

The Turkish Get-Up is a popular kettlebell exercise, but if we only applied it to our fittest clients, I feel we (and they) are missing out.  Below is a video of a client with a neurological condition causing ataxia.  He suffers from balance issues, frequently falling backward, and has a difficult time recovering from the fall.   He is an awesome client, as he is willing to try anything that may make his life easier.  Here is the Turkish Get-Up customized for his needs...Turkish Get-Up RehaBELLitation