The benefits of battle ropes


If you are looking to add a fresh and additional dimension to your workout battle rope training is a great way to shock your whole body into action.  A truly awesome metabolic workout it increases:

  • Strength
  • Power
  • Endurance

The ropes come in various lengths and widths, which will impact the intensity of the workout. The longer and thicker the rope, the more force needed to make the waves. Thicker rope training ramps-up cardio while simultaneously building core strength. It places minimal stress on joints, with all the force applied to the muscles, incredibly working every muscle group at once and engaging the whole body.  Meantime the high intensity vigorous training, building muscle and cardio endurance, is a fabulous aid to fat burning. What’s more, it’s easy! Just make sure to hold on tight – using an underhand or overhand grip depending on your preference.

Some favourite moves to try:
  • The wave – make waves in an alternating pattern, directing force toward the anchor point.
  • The slam – take out your aggression slamming the ropes to the floor – single or double!
  • The spiral – twirl those ropes clockwise and outward – great for the shoulders!
  • The whiplash – a symmetrical pattern directing force toward the anchor point.

For maximum effect try rope training HIIT – 30 seconds on – 30 seconds off.  After 10-15 minutes you will feel the burn.

Extra benefits

Coordination is an additional element of this exercise, so it’s a great discipline to improve balance.

Make it more fun by partnering-up; it will keep you motivated and you can use your partner’s workout time/interval rotation to rest.

Battle ropes are a simple workout routine that virtually anyone can use, so don’t be intimidated if you’re just starting out. A highly effective type of conditioning, battle rope can add a new twist to fitness routines, slamming out frustrations and stress while reaping great fitness returns. The more movements you incorporate, the more you’ll work different muscles and increase your shoulder mobility and range of motion. And it’s great fun!

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Alex is a registered Master Trainer and Nutritional Advisor with Level 4 qualifications in obesity and diabetes. He is also a strength specialist and a Ni Dan in Shotokan Karate.

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