Battle Rope Workouts
If you’re on the hunt for a new high-intensity workout routine, or just looking for a new piece of exercise equipment to mix things up, then this guide is going to become your new best friend. Have you ever wandered around the gym and seen long thick ropes lying around, unsure of their purpose? It’s time to introduce you to battle ropes.
What Are Battle Ropes?
It’s all in the name. Battle ropes are in fact long ropes which are weighted depending on their type. The main aim of these ropes is to help build up strength in the arms, however incorporating them into your workouts means that your legs, chest, back, and core will also be getting a workout with them too. Battle ropes are typically anchored to the ground, making it easy to mix up workouts and get the heart pumping.
Benefits Of Battle Rope Workouts
As already stated, battle ropes don’t just strengthen one particular area of your body; you’ll be getting a workout from top to bottom when these are around. Battle ropes can be hard work, but if you’re looking for high-intensity training, then they will provide nothing but benefits to your new workout plan. The heavyweights in the rope will work your muscles to the max, and depending on the workout you decide to do, you’ll be strengthening your body in a way no gym equipment has ever done before.
It has been stated that just 10 minutes of a battle rope workout is to be considered a hard-core workout, meaning you’ll no longer worry that you’re wasting precious time in the gym. The positives don’t just stop there, either, as you’ll be shredding 10 calories a minute with a battle rope in each hand.
Battle ropes don’t just stop at strength. If you want to smash endurance workouts, you’re in luck. Frequent exercise with battle ropes improves your aerobic capacity massively – you’ll be the true talking point in the gym for all the right reasons.
Fitness experts all around the globe have jumped on the battle rope bandwagon, and it’s clear to see why. Although tough equipment to get to grips with, the benefits make it all worth it.
Don’t Forget To Warm Up
Before we get into the nitty-gritty of incredible battle rope workouts, it’s important to get a warm-up going. As you’re going to be working on muscles all over the body, you can’t afford to perform a half-hearted warm-up with a lack of care and enthusiasm. Battle rope workouts are no joke, and if you don’t prepare your body, you’re going to be in for a horrific shock! Follow the following warm-up routines to ensure that your blood is pumping and ready for some endurance. Tailor these warmups to your fitness ability, and incorporate any other specialties you may have when it comes to warming up. Each individual is different and will need to focus on certain parts of their body more than others.
- If you have a skipping rope, skip for around 3 minutes (build up the pace with each minute)
- Perform 20 squats (these can be weighted if you aren’t a beginner)
- Carry out 7 lunges (on each leg)
- 25 jumping jacks (you’ll be needing practice for a particular battle rope workout mentioned later in this guide)
- 10 to 15 push-ups (depending on your fitness ability)
- Rotate your arms clockwise for 30 seconds and then repeat anti-clockwise
- Similarly, to the arm rotations, repeat the same movement but with your shoulders instead
Battle Rope Workouts
With your body warmed up and benefits at the front of your mind, what’s stopping you from giving battle ropes a try? Think about how quickly you could hit your fitness targets with these ropes. Your dream body has never been more achievable.
Whether you’re a beginner to battle ropes or frequent user, the following battle rope workouts have been chosen due to their intensity and effectiveness. Throw these workouts into your routine and you’ll be reaping the benefits in no time!
The Jumping Slam
Let’s jump straight in, (pardon the pun), with a workout which will be sure to get you sweating. With a rope in each hand, the jumping slam requires you to jump up as you slam both of the ropes down at the same time. The aim here is to jump as high as possible and slam the ropes down as vigorously as possible. Keep repeating these movements until you’re tired, and don’t be alarmed if this doesn’t take very long. The aim of this workout is to be as intense as possible, so beginners aren’t expected to be pros after one try.
Top tip: When you’re performing the jumping slam, think of the classic ‘squat jump’ which you are likely to be familiar with. The same rules apply between both of these workouts, so keep your elbows as straight as possible and your abdomen relaxed. Avoid hunching over when you do this work out as, otherwise, you’ll end up with severe back pain.
Next up, we have shoulder circles. This workout may sound like it has a calmer name, but it will still get your heart racing nonetheless. If you’re looking to work on your shoulder strength, then this workout will be the one for you. A favorite amongst swimmers and boxers, the ‘shoulder circles’ workout involves rotating your arms in a circular motion, holding onto the rope with palms facing down. Repeat this action for 25-35 seconds, before working your arms in the opposite motion.
Top tip: To get the full effect of this workout, ensure that you are standing with your feet shoulder-width apart. Once again, avoid hunching over but make sure that your knees are slightly bent so that you don’t encounter stiffness.
Jump Squat With Alternating Waves
You might have been hoping that the jumping slam wouldn’t come back to haunt you, but it’s too good of a workout to not include twice. Just like many battle rope workouts, jumping slams can be adapted into various other routines, meaning no gym session will ever be the same. With a rope in each hand, assemble your slight squat position and begin creating waves with the ropes. Once you can feel your arms burning and can see that the ropes have constant waves, it’s time to jump in the air and land in a squat. We’re aching just thinking about it!
Top tip: Do not push your limits with this exercise, especially if you are a beginner. Many muscles in your body will be put to the test with this workout, and if you aren’t squatting or making waves properly, you’re likely to become injured. Work on the movement of your waves first and only start squatting once you’re comfortable with their flow.
The Lying T
Who says that all battle rope workouts have to be done on two feet? It’s time to get on the floor! As explained by the workouts name, lie face down on the floor and spread your arms so that you’re creating a T-shape. With a rope in each hand, slowly begin to move your arms up and down like you’re a bird trying to fly. We totally understand if this is a workout you’d rather do in private.
Top tip: The aim of the ‘lying T’ workout is to train your shoulders and lower back, so expect to feel some burning in these areas. If you’re warming up, then this exercise can be done with slow movements to get your blood pumping. For a higher-intensity main workout, increase the speed of your arm movements until you’re at a pace that’ll burn those calories.
Last, but by no means least, it’s time to give the famous ‘wrestler throws’ workout a go. Just like an angry wrestler would, you’re going to dominate the ropes while whipping them up and over. As you whip the rope up and over, rotate your body in a sharp movement to the same side. From here, repeat the same action but rotate to the opposite side. Think of this exercise as though you’re throwing a strop.
Top tip: All movements involved with wrestler throws are very sharp, so avoid any slow movements. The main idea is to gain momentum as you smash the ropes to the ground, so rotate your body with the utmost of strength to help achieve this.
Achieve All Your Fitness Goals
With these five workouts in mind, your body will reach fitness levels you never thought it was capable of. Whether you feel your training is lacking power or endurance, or strength or durability; there’s nothing that an intense battle rope workout can’t fix. It doesn’t matter if you want to focus solely on this incredible piece of equipment or incorporate it into existing routines either; they’re suitable for any preference. The effects that battle ropes have on your body will have a positive impact on all other exercises you do, meaning they really are the equipment that everybody needs.
Give your body the intense workout routine it deserves!