Battle ropes are a simple workout tool that virtually anyone can use, so don't be intimidated if you're just starting out. The ropes come in various lengths and widths, which will impact the intensity of your workout.
The longer and thicker the rope, the more force you'll need to use to make the waves. The slack allowed in the rope will also determine intensity. The closer you move to the anchor point, the more resistance you'll be creating.
Battle ropes also go well beyond an upper body. They also work the muscles in your abs, back, legs, and glutes. In fact, a 10 minute rope workout resulted in high heart rates resulting with in a great cardio training session, according to the journal of Strength and Conditioning Research. Football and MMA athletes use battle ropes to provide a high-intensity, whole-body workout to get their muscles moving in unique ways.
Using battle ropes are a dynamic movement that has the added benefit of showing you whether you're doing the movements correctly, unlike the relatively static movement of lifting and lowering a barbell.
The ropes can be whipped, slammed, or dragged, but among the most popular are undulating movements that cause the ropes to move in waves. A typical battle rope workout class might have teams of people competing to keep the waves going, or the ropes might be used as part of high-intensity circuit training.
There are three typical ways to use the ropes:
- 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.
Find more workouts in the blog post, "12 CRAZY BATTLE ROPE EXERCISES FOR HIGH-INTENSITY INTERVAL TRAINING".