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Battle Ropes
Shake up for exercise regime with high intensity, low impact Battle ropes work your cardiovascular fitness and your muscular strength at the same time getting a full body workout that you can do quickly.
Using battle ropes works both cardiovascular fitness, as well as muscular strength.
Battle rope training is intense, you can knock out a session in 10-20 minutes.
Battle ropes allow you to work your full body, arms, legs and working core stability within the same move.
Battle rope workouts can be low impact, but high intensity.
There are a variety of exercises you can incorporate and mix up your training.
Great for beginners, as well as more advanced gym goers by simply changing the complexity of the move and intensity of the exercise.
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Getting Started
Both the double wave and the alternating wave are beginner movements, if you're new to battle ropes.
- Double Wave - Start, facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, engage your core, and move both arms up and down rapidly from the shoulder, creating waves in the rope.
- Alternating Wave - Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand so that your palms face in. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.
Two Handgrips
There are two handgrips you can choose when working with battle ropes, either overhand (handshake) or underhand (microphone).
Three Movements
The more movements you incorporate using battle rope such as side to side, up and down, or in circles, the more you'll work different muscles and increase your shoulder mobility and range of motion.
- Waves - An alternating pattern with the primary direction of force toward the anchor.
- Slam - An aggressive movement with the primary direction of force down toward the ground.
- Whip - A symmetrical pattern with the primary direction of force toward the anchor.
Endless Possibilities
Once you start using the battle rope you will soon realise you can use them and vary body weight exercises such as burpees, lunges, planks and much more.
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