Movements on the Rogue Air Rhino

The Rogue Air Rhino is a flywheel-based strength and conditioning machine that supports a wide range of movements, including belt squats, deadlifts, rows, curls, presses, and more, all from a single platform. Engaging Rhino Mode adds a patent-pending magnetic resistance system that creates smooth, contactless drag on the flywheel, scaling up to 1,200 pounds of peak resistance as you pull harder and faster. Below is a breakdown of the key movements it supports, organized by training goal, with setup and execution notes for each.

• Supports both maximal-strength and high-rep conditioning work
• Concentric-only resistance responds directly to your effort: pull harder, get more resistance
• Compatible with a wide range of Rogue cable attachments
• One platform for squats, deadlifts, presses, pulls, and a number of other accessory movements

 

Training for Strength

For strength work, prioritize maximal effort over volume. Build up to Rhino Mode as your control and technique improve, and keep rep ranges low.

• Maximal effort focus
• Build up to Rhino Mode over time
• Rep ranges of 1-5 reps
• Up to 8 sets (for example, 8 sets of 1 rep, or up to 5 sets of 5 reps, for around 25 total reps)

 

Training for Conditioning

For conditioning work, keep the Air Rhino in normal resistance mode and use higher rep ranges to build stamina and work capacity.

• Normal resistance mode
• Rep ranges of 15-25+ reps
• 3-5 sets

 

The Movements

Belt Squat

• Setup: Attach the included Rogue V2 Multi Belt around your hips and connect the belt to the cable using the carabiner. Stand on the platform with feet shoulder-width apart, keeping the cable vertical and in line with mid-foot.
• Execution: Brace your core, then sit back and down into a squat while keeping your chest up and torso upright. Drive through your heels to stand, focusing on powerful hip extension. Holding the handles can help with balance and assist the squat.

Rogue V2 Multi Belt

Zercher Squat or Front Squat

• Setup: For a Zercher Squat, attach a Rogue Multi-Use Straight Bar or Rogue Curl Bar Cable Attachment to the cable and hold it in the crease of your elbows against your chest. For a Front Squat, attach the Spud Inc Front Squat Harness. When ready, stand on the platform with feet shoulder-width apart and the cable running vertically to the belt or attachment, in line with mid-foot.
• Execution: Sit back and down into a squat while keeping your chest up (Front Squat) or elbows high (Zercher Squat), then drive through your heels to stand.

Rogue Multi-Use Straight Bar
Rogue Curl Bar Cable Attachment
Spud Inc Front Squat Harness

Belted Bulgarian Split Squat

• Setup: Attach the Rogue V2 Multi Belt around your hips. Stand sideways on the platform or straight on and step one foot forward into a lunge or split-squat stance.
• Execution: Lower your back knee toward the platform while keeping your front shin close to vertical and your torso upright. Drive through the front heel to return to the starting position, and alternate legs after completing the designated reps.

Rogue V2 Multi Belt

Deadlift (Conventional or Sumo)

• Setup: Attach the Rogue Standard Multi-Use Straight Bar to the cable. Position your feet between hip and shoulder-width, with the cable running vertically in line with mid-foot. Grip the bar double overhand (for extra grip training) or mixed, with the bar at mid-shin. For a sumo stance, set your feet wider than your shoulders with your knees tracking the angle of your feet. This setup also works well with the Rogue Grip Triangle or CG Cable Attachments.
• Execution: Hinge at the hips until the bar reaches mid-shin. Keeping a flat back, drive through your heels and use your legs and hips to stand tall while pulling the cable. Lower under control by pushing your hips back, then down, to reset.

Rogue Multi-Use Straight Bar
CG-1CG Close Grip Cable Attachment
CG-1T Triangle Cable & Landmine Attachment
Rogue Grip Triangle

Romanian Deadlift

• Setup: Attach the Rogue Standard Straight Lat Bar or Rogue Triangle Grip to the cable. Position your feet between hip- and shoulder-width, with the cable running vertically in line with mid-foot. Grip the bar double overhand (for extra grip training) or mixed, with the bar at mid-shin. Your hips should sit higher than in a conventional deadlift, legs nearly straight with a soft knee, and your back flat and close to parallel with the floor.
• Execution: Hinge at the hips until the bar reaches mid-shin. Keeping a flat back, drive through your heels and extend your hips until you’re standing tall. Lower under control by pushing your hips back with a soft knee until the bar returns as close to mid-shin as possible, maintaining a flat back throughout.

Rogue Multi-Use Straight Bar
Rogue Triangle Grip

Standing or Belted Calf Raise

• Setup: Attach the Rogue V2 Multi Belt around your hips. Stand on a stack of plates on either side of the cable with your heels off the edge, and hold the machine handles for balance.
• Execution: Drive through the balls of your feet to rise onto your toes, fully extending your ankles. Pause at the top, then slowly lower your heels below the platform for a deep stretch, keeping your core braced and torso upright throughout.

Rogue V2 Multi Belt (included)

Bent-Over Row

• Setup: Attach a CG-1C Multi Grip Camber Cable & Landmine Attachment, Rogue Multi-Use Straight Bar, or Triangle Grip to the cable. Hinge at the hips with a flat back and slightly bent knees, standing on the platform with the cable running vertically between your feet at mid-foot. Grip the attachment with your arms extended.
• Execution: Pull the attachment toward the bottom of your rib cage while squeezing your shoulder blades together, keeping your torso parallel to the ground. Lower with control.

CG-1C Multi Grip Camber Cable & Landmine Attachment
Rogue Straight Lat Bar
Triangle Grip

Upright Row

• Setup: Attach a Multi-Use Straight Bar, Curl Bar Cable Attachment, or two Single Handle Cable Attachments to the cable. Stand on the platform with the cable at mid-foot.
• Execution: Pull the bar up toward your chin, leading with your elbows and finishing high and outside. Aim to bring the bar to collarbone height while keeping it close to your body.

Rogue Multi-Use Straight Bar
Rogue Curl Bar Cable Attachment
Single Handle Cable Attachment

Shrugs

• Setup: Attach a Multi-Use Straight Bar or two Single Handle Cable Attachment to the cable. Stand on the platform with your arms straight down and the cable running vertically at mid-foot.
• Execution: Shrug your shoulders upward toward your ears while keeping your arms straight and core braced. Pause at the top, then lower with control.

Rogue Multi-Use Straight Bar
Single Handle Cable Attachment

Overhead Press

• Setup: Use a Rogue Multi-Use Straight Bar in the front rack position, standing on the platform with the cable starting at mid-foot.
• Execution: Press the attachment overhead while keeping your core braced and avoiding excessive arching in your lower back. Tuck your chin to clear the way for the cable as you press.

Rogue Multi-Use Straight Bar

Bicep Curl

• Setup: Attach a Rogue Curl Bar Cable Attachment, Multi-Use Straight Bar, or single-handle cable attachment (for single-arm work) to the cable. Stand on the platform facing the machine with the cable between your feet.
• Execution: Starting with your arms fully extended, curl the attachment toward your chest while keeping your elbows pinned to your sides. Lower with control.

Rogue Multi-Use Straight Bar
Rogue Curl Bar Cable Attachment
Single Handle Cable Attachment

Standing Skull Crusher

• Setup: Attach a Multi-Use Straight Bar, Curl Bar Cable Attachment, or Single Handle Cable Attachment (for single-arm work) to the cable. Stand on the platform facing away from the machine (or slightly to the side) with the cable coming from behind and overhead. Grip the bar with your hands closer than shoulder-width.
• Execution: Start with the bar behind your head and elbows pointed forward. Extend your elbows to press the bar upward and forward while keeping your upper arms relatively stationary, focusing on contracting your triceps. Lower under control by bending your elbows.

Rogue Multi-Use Straight Bar
Rogue Curl Bar Cable Attachment
Single Handle Cable Attachment

Clean Pull, Power Pull, or Jump Squat

• Setup: Use the Rogue Multi-Use Straight Bar or Rogue V2 Multi Belt. For clean pulls or pin pulls, you can also hold a barbell. The Air Rhino must be attached to a rack using the Monster or Monster Lite Rack Attachment Kit. Set up in your normal clean position.
• Execution: Perform explosive clean pulls or jumps, focusing on speed, power, and positioning, for lower reps with high intent. This is ideal for power endurance and developing the Olympic lifts.

Rogue Multi-Use Straight Bar
Rogue V2 Multi Belt

Good Morning

• Setup: Attach a Spud Inc Front Squat Harness to the cable and position your chest over the cable exit point.
• Execution: Hinge forward at the waist, keeping your back straight and allowing your knees to bend slightly.

Spud Inc Front Squat Harness

Adding Resistance for Strict Pull-Ups

• Setup: Position the Air Rhino under a pull-up bar and attach it to the rack using the Monster or Monster Lite rack attach kit. Attach the cable to a Rogue V2 Multi Belt to load your hips during the pull-up, then position yourself under the bar.
• Execution: Perform strict pull-ups as normal. The flywheel provides resistance on the pull that increases with the speed and force of your effort, effectively adding load without traditional weight plates. Since the resistance is concentric-only, it disengages as soon as you finish the pull, so lower yourself under your own control.

Rogue V2 Multi Belt
Rogue Dip Belt

Resisted Push-Up

• Setup: Place two Rogue Ballistic Blocks on the Air Rhino platform and attach the Spud Inc Front Squat Harness to the cable.
• Execution: Perform push-ups with your hands elevated on the Ballistic Blocks.

Spud Inc Front Squat Harness
Rogue Ballistic Blocks

A Complete Strength and Conditioning Tool

From belt squats and deadlifts to presses, pulls, and accessory work, the Air Rhino covers the full range of movements above from a single platform. Its concentric-only resistance reduces eccentric stress and speeds recovery, making it suited for high-frequency training and athletes working with limited space.