Battle Rope Exercises
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Rope exercises have been part of our childhood for ages. Now it is time to give the ropes a different shape and look with a complete badass kind of rope routine more: battle rope exercises to build a strong body. If its the first time you are using ropes, you’ll find them anchored to a wall or a strong sturdy beam or pole of varying lengths, they are usually of 100 feet long and they provide a mind-blowing workout.
What are Battle Ropes
Battle ropes are super heavy and add a major resistance power and provide a great workout for your muscles. The benefits of battle rope exercises are enormous, it isn’t the most popular type of workouts for nothing. You work your muscles such as abs, arms, shoulders, legs, providing a major conditioning workout in one go.
Also, other high impact workouts can affect your joints in a detrimental fashion. But the different moves employed in the battle rope exercises such as slamming, waving, and whipping do not over strain your body but you may end up getting serious benefits out of it. In fact, research has some terrific things to say about battle rope exercises, at least 10 minutes of workout can provide a vigorous workout.
It is also said that high-intensity interval training with battle ropes combine both aerobic and anaerobic capacity give results in a short time frame as little as four weeks. This workout combines both strength and endurance workouts. Rope exercises burn as much as 10 calories per minute and it is deadlier than burpees and squats.
Beginner Movements in Rope Exercises
If you want to get ripped and build super-hero strength, then try the following workouts,
- Double Wave
The double wave move is the swiftest way to get into the fit mode and it is the most basic move of the battle ropes which you can master. You can try this workout first by standing with your feet shoulder-distance apart. Get hold one end of the rope in each hand and keep your palms facing each other. Bend your knees slightly, strengthen your core, and in a wave-like movement keep moving the waves one after the other.
- Alternating Wave
Another wave-like movement that can work wonders. For this movement you have to stand facing the anchor point and keep your feet shoulder-distance apart, also don’t put pressure on the knees, just keep them slightly bent. Hold the two ends of the ropes as you keep the palms facing in. Raise your one arm to shoulder level and then get back to the start position, so that you keep the other rope to the shoulder level as you do so. Continue to alternate the movement to get the best out of the movement.
- Plank Waves
The plank exercise is a great workout to build your deep transverse abdominis muscles. This single-arm plank helps maintain a plank position as you balance on one arm and control a lateral wave with the battle rope with the help of your opposite arm. Perform this exercise on either side complete one set.
Set up in a high plank position with your palms under your shoulders, keeping your legs fully extended, and your body maintaining a straight line right from your head to your heels. Gradually move your weight to the left side and grasp the right end of the rope with your right hand.
Then maintain a strong plank and start moving your right arm outward, then bring it inwards maintaining a lateral, wave at the right half of the rope. Keep your hand lifted and complete the full set before touching the ground. Then switch the sides.
- Shoulder Circles
This workout moves your shoulders too. It will also build some shoulder strength and can turn out to be an ideal workout for boxers and swimmers in particular. Stand with feet shoulder-distance apart keeping your knees slightly bent. Get hold of the rope keeping your palms facing down. Lift your arms over your shoulders, and move your arms in circular movements. Keep moving your arms in clockwise circles for at least 30 seconds, then move it counter-clockwise for another 30 seconds.
- Shoulder Press
A shoulder press with battle ropes? You bet! Change your shoulder press routine and skip the barbells and dumbbells for a change. Keep the ropes on your shoulders and maintain the tension on the ropes. Move the ropes upward as you straighten the arms overhead. Get back to the starting position.
- Snakes on the Floor
This snake-like move can provide a sturdy workout for your shoulder. Stand right before the anchor and keep your feet shoulder-distance apart, holding the ropes by your sides. Drop into a squat as you pull your arms wide and keep them parallel to the floor. Then move your arms toward one another and then back out. The ropes resemble two snakes on the floor.
- Side Slam
Do the side slam movement and your obliques will thank you. Move towards the anchor and face it. Stand with your feet shoulder-distance apart, as you bend your knees slightly. Grab both ends of the rope with your palms facing in. Tighten your core and hold the rope on the left side of your body. Keep your arms raised your arms up, move the ropes down to the right side of your body and slam them down on to the floor. Keep alternating the sides.
- Power Slam
The power-slam as an exercise is a tough nut to crack and this one is no exception. To start, keep your feet hip-distance apart and grasp both ends of the rope in each hand. Bring your arms up overhead, and slam the floor ropes down into the ground, enabling your body to move into a high-squat position. Straighten up a stand and repeat the movement.
Don’t let battle rope exercises intimidate you, as it suits people of all fitness levels. Take your time to learn the moves and then slowly master them. This will help you to get better at the moves and create your own workouts with battle ropes. Once you start, you’ll soon get addicted!