ALEC SMITH SIGNATURE GRIPS - Product information and how to use
ALEC SMITH GRIPS – Product information and how to use:
1. One piece of leather
2. Available in S, M, L & XL
3. Palm Grip without finger holes or loops
4. The fold/flap over the bar
5. Includes the Smart Band Keeper
6. Removable neoprene strip on the wrist band
RX SMART GRIPS - Product information and how to use
Why Rx Smart Grips are different:
1. One piece of leather from the grip through to the wrist strap. Therefore there is no weak point for the grip to tear away from the strap.
2. No finger holes. Instead there are finger loops on the back side of the leather which you loop your fingers into which allow for quick removal. Finger hold can stretch out of shape over time and lose the protection you bought the grips for.
3. Palm AND Finger coverage.
4. The Fold – assisting with better grip on the pull up rig or rings and additional protection to near the ends of the fingers.
5. The addition of the Smart Band Keeper allows you to tuck your grips away when not needed.
We offer the Rx Smart Grips in The Essentials Pack as well which includes an Original Rx Jump Rope and Grips.
DRAG ROPE - Product information and how to use
The Drag Rope:
1. Available in Small 8’0”, Medium 8’6” & Large 9’0”
2. Original Rx Handles with Polypropylene Rope
3. Drag Rope gathers air = slows you down = more work to get around the body
4. Gripping Drag Rope – pinch the second pinch point with index finger and thumb and lightly wrap the fingers around the handle
5. You need elbow movement to create the momentum to get Drag around the body.
ZEUS HEAVY JUMP ROPE - Product information and how to use
The Zeus Heavy Jump Rope;
1. Heavy! Approximately 245 grams per 9’0” length of cable (compared to 37 grams for the Hyper Speed cable and 96 grams for the Buff beginner cable.
2. Pinch the handles between your thumb and index finger at the end of the end closest to the cable. No ‘full-grip’ or hook-grip.
3. Use it to make single and double unders more challenging and reap the long term benefits when changing back to your speed rope.
DOUBLE UNDER TIPS FOR BEGINNERS
Double unders can be frustrating for beginners.
Check these three things to see if you can improve your success rate:
1. Height of the bound
2. Don’t turn the handles quicker
3. Don’t use a speed rope
ERIC BROWN - MONOROPE SESSION 3
Session three with Eric Brown working his Monorope double unders. Eric has been struggling with tight calves as a result of working the height in his bound. We also changed his cable length by 2”/5cm. BOOM! We maintained the weight of his cable (Buff 3.4) but with the extra 2” and the height of his bound improving he’s now stringing together larger sets of dubs: 19 and 20 were the best for today’s session.
Items to work on:
– Bound in one place. Jumping around the floor puts your body in the path of the cable. By locking in your midline and maintaining a ‘stacked’ position, we are telling our body to jump up and down. A break in midline will move you around the floor and into the path of the rope.
– Lock your gaze 3m in front and see the cable as it comes past. Don’t jump until the cable comes pst your eyes. A bright colour cable will help with this (don’t get black).
– Any Rotation of the Monorope will make the cable skinnier as it rotates around the body (video 2). Same as with ‘regular’ double unders, the Axis of Rotation needs to be at the pockets and in front of the body. Any Rotation will bring the cable closer to you and increase the chance of tripping
– In the Rx Method Jump Rope Clinic we teach seeing your hands in your peripheral vision. As Eric’s hand is at the middle of the Monorope, we’ve added tape to the ends so he can see when the handle is out of position in his peripheral vision.
I am so freaking stoked with Eric’s progress in the time we’ve been working together. More updates to come as he works his way towards WheelWOD in Canada.
DOUBLE UNDER FROM THE DECK
Most people do a single under before a double under. Why? What value is it bringing to your set of double unders? The answer is none.
This is Angie from today’s Rx Method Clinic at CrossFit Lower Mountains. As someone who finds double unders challenging it was a big ask to have her demonstrate what we were teaching: the double under from the deck. First attempt – NAILED IT!
Double unders are a combination of a tall bound and the correct timing. Knowing when to jump is key to success of the movement. Having a bright coloured cable to see it as it rotates will be a great help. When do you jump for double unders? As late as possible. Wait until the cable is in front of you and past your knees before you’re off the ground. When you jump – EXPLODE! If you’re a badass like Angie add a toe catch Awesome job.
Why Heavy Cables are beneficial in Jump Rope
Heavy cables have multiple uses including helping beginners to learn the movement, adding weight to make the movement harder and to help the user understand where their inefficiencies are. This video delves into why heavy cables are beneficial for users of all levels.
Where you hold your hands when doing double unders will affect the shape of the cable as well as the location of it circling around your body. Having a good or bad Axis of Rotation i.e. hand holding your jump rope, will decrease or increase the chances of the cable hitting your feet. This video details what can happen if you have a poor axis of rotation.
In this video we explain the differences between the EVO Speed Rope, Original Rx Jump Rope, Zeus Heavy Jump Rope & Drag Rope and why you should use specific ropes in training, competition or if you’re learning double unders.
Knowing the correct cable length to use will help improve your double under technique. A longer cable pushes your arms wider which leads to shoulder fatigue and quicker cable wear. A shorter cable will encourage a more efficient technique to aid in completing bigger sets without fatigue.
We recommend a starting point of your height in feet and inches + 3 feet for beginners. Athletes and those proficient at double unders should try to SHORTEN their cable to encourage:
1. Better technique
2. Less cable to rotate around the body = less effort
3. Less cable wear.
Try the Rx Jump Rope complex: 3 Rounds for time 5 Single Unders 5 Single Unders (right leg) 5 Single Unders (left leg) 5 Running Single Unders 5 Double Unders (5 Triple Unders if you have them) . . . Once you’ve mastered 5 reps, try 10 reps, 20 reps and so on. Use Zeus or Drag Rope to challenge yourself!
Optimal Hand Positions for Double Unders
Where you place your hands during the turn of double unders has a large impact on how the cable rotates around the body.
How to size your Rx Jump Rope
Using the ‘rule of thumb’ being your height plus 3 feet is the ideal cable length for beginners. However, hand position will affect the length of your cable at you feet and should be taken into account when sizing your cable. Please refer to the sizing chart on rxsmartgear.com.au/learn for full details on how to size your Rx Jump Rope
Rx Smart Grips; Product details & user tips
Rx Smart Grips are a one piece leather construction which covers the palm and fingers. The Rx Smart band keeps the grip neatly tucked away when not in use.
Rx Jump Rope Cable Weights Explained
How to select the Rx Jump Rope cable that is right for you. Select from 1.3 Hyper, 1.8 Ultra, 2.6 Elite and 3.4 Buff. For more information go to rxsmartgear.com.au/learn
How to care for your Rx Jump Rope with 3x CrossFit Games Athlete Maddie Sturt
Taking care of your Rx Jump Rope will prolong the life of your cable and handles. By following these steps it will help maintain your Rx Jump Rope and extend its life.
The Rx Method Jump Rope Training Program
The Rx Method Jump Rope Training Program from Rx Smart Gear Australia. Video 1/12.
Setting yourself up for success with ‘Feet Together’ – The Rx Method Jump Rope Training Program
The Bound - The Rx Method Jump Rope Training Program
The importance of ‘The Bound’ in double unders
Elbows Back - The Rx Method Jump Rope training Program
Optimal arm position for efficient double unders
12 inch target
12″ Target – Hand position greatly affects the position of the cables orbit around your body. Your cue: ELBOWS BACK. The cable should hit the floor approx. 12″ away from your feet.
Frame It Up - The Rx Method Jump Rope Training Program
“Frame It Up”. Review your hand position. Can you see your hands in your peripheral vision – no? Your hands are out of frame. The Rx Method teaches you to ‘Frame It Up’ which reinforces and efficient arm position and posture.
Toe Catch - The Rx Method Jump Rope Training Clinic
Learning the ‘Toe Catch’ sets you up for success. Pick your rope up and put it down the same way every time.