POUND 101: Ripstix®

Ripstix are lightly weighted drumstick designed specifically for exercise and for POUND®. At ¼ lb each, they add the perfect amount of resistance to amplify the workout’s ROCKOUT results. Each Ripstix® strike throws the body off balance, stimulating constant core engagement. As extensions of the arms, they intensify work to the shoulders, chest, back, biceps, triceps and forearms. Perhaps best of all, Ripstix® create a FUN distraction that allows participants to work harder and for longer durations of time. 

HOW TO HOLD

1. Hold Ripstix® 1-3” from the bottom. 
2. Fingers wrap around the Ripstix®
3. Thumbs are placed on top

HOW TO ROCK
Incorrect: Striking from the wrists with loose wrists
Correct: Striking from the elbows and/or shoulders with stiff wrists and a firm grip

POUNDing in SET POSITION

1. Feet are wider than hip-distance apart
2. Knees and toes turn out slightly from the hip
3. Knees are softly bent
4. Shoulders are back and down
5. Core is braced. Rib cage is closed 
6. POUND from the elbows with stiff wrists to direct work to the core, biceps and triceps OR switch up the intensity and POUND from the shoulders, focusing work on the core, shoulders, chest and back

POUNDing in KIT POSITION

1. Sit on the middle of your mat, toward the back
2. Legs are bent. Feet are relaxed
3. Knees squeeze toward the midline
4. Shoulders are back and down
5. POUND from the elbows and/or shoulders with stiff wrists and a firm grip while focusing on bracing the core

POUNDing in T&A POSITION

1. Lie supine with the knees comfortably bent
2. Legs are hip-distance apart and feet are flat on the floor
3. Core and glutes are engaged
4. Press through the heels to lift your hips off the mat
5. Spine is neutral and core is braced
6. POUND from the elbows and/or shoulders with stiff wrists and a firm grip while focusing on core and glute engagement

POUNDing in LUNGE POSITION

1. Feet are hip-distance apart. Toes, knees and hips face forward
2. Step backward, extending the leg toward straight
3. The front knee remains above the front leg’s ankle, tracking in line with the toes
4. Shoulders are back and down and the spine is neutral
5. Core is braced. Chest lifts forward and up. 
6. POUND from the elbows and/or shoulders with stiff wrists and a firm grip while focusing on lifting the core and maintaining weight in the front leg’s heel