Build heroic strength, mobility and endurance. At HERO Movement, Luke Jones explores well-being, mindful movement & adventure. Discover free mobility routines, functional strength workouts, endurance tips, rope flow, breathwork & beyond.
Hi, I'm Luke. Movement Coach & Content Creator. I spend my time exploring my passions & sharing them. Right now, that means mobility, movement, rope flow, breathwork, endurance & healthy living.
The big goal? To discover habits & practices that allow us to become the heroes of our own story. To help you improve physical fitness, develop mindfulness, live adventurously, and form a well-rounded movement practice.
Alongside this channel, I also write at HERO Movement & provide online training. If you want to say hi, ask me a question or enquire about movement coaching, get in touch!
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I appreciate this video and these comments. As you said, there is so much out there that it can be overwhelming. I have found it’s good for me to go through and concentrate on my basics while adding something new in gradually. I’m starting to work on one arm stuff at the moment, but go through basic, l r oh and uh, matadors in a variety of ways, move through the cardinal points with uh, dragon roll, and oh and then adding in my sneaks as I move around the cardinal points. Then I start to let myself flow and get more vigorous and improvisational. Then I work on something new. I might do it in a different order each day. But like I said, I appreciate the basic thought you convey, to not be afraid to keep it simple, and to not be intimidated by all that’s out there.
Luke, this is a great content. But I can't find your video on how/what to purchase and how make(prepare) rope for exercises. Ahhh - "I’ll add a guide to making your own rope on my RU-vid channel soon!" ... Ok, will wait.
I alternate between fully barefoot if I can get away with it (on the beach etc), Earthrunner sandals or Altra Escalante racers for a standard run, and Vivo magna lite for more rough terrain 👍
Not particularly! The original rmt rope is around 450 grams I believe. I also have some that are closer to a kilo, but lighter will be easier to learn the techniques
Just started using a 100 lb sandbag. I was carrying, rowing, and pressing big garden rocks in my yard. Been doing ropeflow for about 3 months. Getting better. Thanks for the video.
Good stuff! I'm a big fan of heavy sandbag work and stone lifting. I have a couple of sizes that I like using for carries and over-the-shoulder throws. They also come in handy holding down my punchbag stand! Thanks for stopping by, and for the comment
You say your feet do not agree with Vivos... How so? I'm inclined to say the same thing when comparing my 3 pairs of feelgrounds and the primus lites. The primus lites feel good when it comes to heel retention, but the forefoot doesn't feel like it is the right shape for me.
A similar situation here mate! I've tried the Motus, Ultra Bloom and Primus Light and the toebox isn't quite wide enough for me. I have to size up to get the width, but then they're too long at the front and sloppy around the heel. The only model that I don't have that issue with is their Magna Lite hiking shoe - they fit really well.
I’ve been flowing for 3 years. Advanced ropeflow gives you superior agility and coordination. And if you can master ropeflow, I believe you can learn any physical activity, sport or instrument. It’s given me monumental confidence.
Nice looking trainers but I'm reluctant to abandon my Altra gaiter trap trainers which are minimalist and grip well during trail runs and are quite long lasting.
Thanks for sharing Joseph! I have a pair of Altra escalante racers that I really like for longer runs and tempo/intervals. Great shoes! While the feelgrounds could be used for running, I’d say they’re generally more suited for gym and strength work 👍
Plenty of choice! I have some from octomoves. Weck RMT is the original. Winding ropes is another. Way of the rope too. Or you can DIY it with some thick fishing or climbing rope
Ah yes, should have mentioned that! I have an eu 43. I’d say they fit true to size. Same as my other feelgrounds, just a bit more security across the mid and heel. They have some printable charts on their website I believe 👍
@@LukeJonesMOVE thanks 🙏 Great feedback; as I ordered a pair of Classic Mesh from Feelgrounds but they were a tad small in my regular size: so going to go one up and get the Moves 🙏
Thank you for sharing 🙏 The staff is also one of my favourites to do the same with! There’s some interesting research around flow and how it can potentially improve outcomes in ptsd, anxiety and depression. Not necessarily as the sole treatment, but potentially an important piece of the puzzle that many miss out on!
I love Feelgrounds! I started wearing mine about 4 1/2 months ago, and it’s been the best shoe I’ve ever worn. However it did take me quite some time to get conditioned too, since at my job, I’m on my feet all day. There were a few days when my feet hurt so bad I had to take them off, but I fought through it!
Thanks for sharing Josh! Are the Feelgrounds your first barefoot/minimalist shoe? It can definitely take a little while for the body to adapt, and I’d typically recommend easing haha. I’m really glad to hear you’ve got on well with them since though mate!
Good question! The MOVE have a bit more room in the toebox, and the upper material is more elastic and a little thicker so I can see them lasting longer than my merrells (which I would routinely burst through the side of). I’m still a big fan of the early vapour gloves though! Both have a thin 4mm sole. I’d say the early merrells have a little more flexibility through the sole. the MOVE has the option of the additional 4mm inner which some might like 👍
Nice - thank you for training me. I had not yet considered hooking the rope on my elbow. I also noticed I can coil the rope on a figure-8 around my elbows or arms. You opened up more infinities for me to explore. :)
You're more than welcome John, thank you very much for stopping by. Yes the options are almost endless when we form a foundation and then start exploring. Let me know how you get on, and if you have any questions at all!
OMFG. I have been doing this sort of thing since the 80s without knowing it was a "thing". @ 6:23 and I am yelling - now do it on both sides to make a repeating pattern! I am not the only one... he he.
Amazing! Fascinating that you found it organically. Perhaps we're somewhat drawn to movements that feel good and allow the nervous system to find a degree of balance? This is, to a degree, the basis of the Feldenkrais method and other somatic movement practices!
@LukeJonesMOVE Thanks 😊 Look up "Siniwali drills" for an example of the movements. Rodonda siniwali appears to be forward matador. I think there are a limited number of figure-8 motions - you find the same patterns in every weapon martial art. I started swinging by holding an 8 ft rope near the center - learning high and low, forward and back.... stepping in and out of it. The dragon roll is the only thing I found awkward - I don't have an analog movement for that one.
@LukeJonesMOVE Someone recorded me after ai had been spinning bats for 20 minutes - totally exhausted here - but ai bet you will be able to see similar patterns. ru-vid.comlh-DtBL-h68?si=ocD1kZUpUY0kqUW9
@@JohnBoen Amazing, thanks John I'll check that out! Yes there's an incredible overlap across various weapon classes - staffs, maces, clubs, swords, flails and beyond. The dragon roll is less intuitive for sure. I found it tricky initially. Like any skill though, it's just conscious practice, time and patience 👍
Thanks Joseph! Yes that's a good shout. I recently bought a new slam ball that I've been throwing around a fair bit. Great fun. Hope you're keeping well.
Long time ago, obviously, but I can so relate to this. My hip started troubling me after a cross country skiing vacation. Turned out it is hip arthritis which have changed a lot as far as training goes. Like you, I try to focus on what I can do and not sit around wishing for things to be different.
Thanks for sharing! Yes it can be difficult when we run into obstacles, injuries, illnesses etc. I feel like it's important to acknowledge the frustrations that come up and express those emotions in a healthy way. But then move towards looking at what we can change or control. Often easier said than done though!
Nice explanation! In/out and out/in is a great way to explain shoulder mechanics here. As for the origin, the pattern is originally called Tandem Sneak/Super Sneak. The name Hanuman’s Dance is probably a play on the fact that doing it in a shoulder-dominant way (high wrists) makes us look like monkeys. The movement is also related to Teacup drills in internal martial arts (shoulder-dominant) and hip reels in flow arts (wrist-dominant)
Cheers - I’m glad it came across! And thank you for the insight, really appreciate it. You’ve given me a few more paths to explore! Subscribed to your channel too and looking forward to learning more 🙏
Similar, but not quite! The hanumans dance / tandem sneak is a combination of the underhand AND overhand sneak. It's a tricky but fun one to learn. There are some good tutorials out there but I'll put one of my own up soon on here as I learnt it a slightly different way :)
I'm moving every hour on the hour these days to avoid being sedentary, nothing intense, and I came across this video. I'm 5'7 185 lbs. What weight would you recommend I do these exercises with?
That’s a good strategy mate - one I’ve used myself! It really depends but anywhere from 6-12 kg can be a great starting place 👍 Err on the side of caution and build from there
hey bro , anxiety is directly linked to nutrition , try some mushroom complexes and organic fruit and veg ...were you comfort eating ? cbg cbd oiis are also good to help the brain ...
Thanks for the insight mate! There certainly can be a link between nutrition and anxiety, and I've settled on a regime that works for me after 15+ years of experimentation with various modalities, supplementation etc. I had quite adverse effects from both CBG & CBD, and not ever noticed much difference with shroom complexes, unfortunately, so I guess it really varies from person to person! But I appreciate the suggestions! The things that have helped me the most are getting back to regular movement, journalling, somatic tracking, deep rest, self-compassion & therapy.
I see the same guy in my head when I'm swinging the rope around hah. Definitely applicable to various weapons - sticks, swords, mace, clubs, flail etc. All based around the same foundational movement patterns, then with slight tweaks
