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You’ve seen it on social media — now it’s time to learn it. Rope Flow is the rhythmic, hypnotic practice that combines elements of martial arts, mobility, and dance using nothing more than a weighted rope.
Still trying to learn what it is? Check out this post
Whether you’re brand new or just getting started, here are 7 essential Rope Flow moves to build coordination, rhythm, and mobility. Each move is broken down with beginner-friendly tutorials to help you master the basics and feel confident from day one.
To get started with rope flow, all you need is a flow rope, a little space, and 10 minutes a day. Wear comfortable clothing, preferably with good shoulder and hip mobility. A yoga mat or non-slip surface is also helpful.
1. Figure 8
The foundation of rope flow. This horizontal movement trains your coordination, timing, and range of motion.
Focus: Smooth arm motion, rhythmic breathing.
2. Underhand Matador
A front-facing flow that develops shoulder opening and fluid arm mechanics.
Focus: Keep the rope in front of the body and maintain tension throughout the swing.
3. Overhand Matador
A mirrored version that works in reverse. Helps balance your left and right-side coordination.
Focus: Follow the rope with your eyes to guide smoother movement.
4. Dragon Roll
A side-to-side, continuous loop that improves spinal and thoracic mobility.
Focus: Use hip rotation and engage your core.
5. Sneak
A more advanced transition involving subtle footwork and rope threading. Great for developing flow.
Focus: Flow between Sneak and Dragon Roll for combinations.
6. Intermediate Circumnavigating
Adds a vertical loop — moving the rope from high to low. Strengthens posture and shoulder control.
Focus: Stand tall and avoid collapsing the spine.
7. Cheetah's Tail
If you struggling with The Sneak, learn this one for more control in the back of your body
Focus: Lean slightly forward while rolling and reach rope handles with the opposite hand behind the back. Repeat the same on another side of the body..
Start with 1 or 2 moves per session. Gradually build to flowing 3–5 moves together in sequence. As you gain confidence, film yourself for self-correction.
👉Get a rope and start flowing — here’s what we recommend: [Link to Starter Gear Collection]
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