According to American Council on Exercise health experts, battle rope exercises are versatile, in that they can be used for cardio-respiratory or muscle-strengthening exercise, typically in a high-intensity interval training (HIIT) format. A workout usually consists of alternating bouts of high-intensity exercise followed by either low-intensity exercise or complete rest.
Intensity can be altered by changing rope length (they range from 10 to 100 feet), rope thickness (1 to 2 inches in diameter), wave velocity, amplitude, anchor position or the amount of muscle mass used.
Warm-up for 5 min and perform active stretches before performing the battle Rope exercises
- Double-Arm Slams: Bring both ends of the battle rope near or above the head with shoulder flexion. In an explosive movement, bring the ropes upward to your shoulder level as you perform a small jump in the air. At the top of the movement, immediately come down into a squatting position and slam the ropes downward to the ground. Repeat the movement, ensuring you keep the ropes in the same pattern.
- Double-Arm Waves: Hold both ends of the battle rope standing hip-width apart, toes pointing forward and knees slightly bent. Keep your arms in front of the torso by flexing the shoulders until the battle rope handles are approximately shoulder height, and then extended the shoulders until the handles were even with the waist. The arms moved up and down in unison. This standard wave is a great way to focus on your biceps.
- Double Alternating Arm Waves: Hold both ends of the battle rope. Keep the arms in front of the torso by flexing the shoulders until the battle rope handles were approximately shoulder height, and then extended the shoulders until the handles were even with the waist. Alternate the extension and flexion of each shoulder with each arm, so the arms moved in opposite directions.
- Single-Arm Wave with Squat: With feet hip-width apart and toes pointing forward, sit into a deep squat, thighs parallel to the floor. Grip the ropes with palms facing the floor. Maintain the squat position as you move each arm one at a time, making two waves up, then two waves down. Repeat for 30 seconds.
- Double Outside Circles: Stand with feet hip-width apart, holding end of rope in each hand with an overhand grip. Circle both arms, drawing ropes in towards one another before rotating arms up and open to create a full circle, allowing ropes to slam ground as the hands join back together. Do 2 to 3 sets of 8 to 10 reps
Training Tips & Proper Technique
- Don’t lean backward – instead sit.
- Don’t pull rope tight; you want enough slack that you can create smooth waves.
- Keep an athletic stance with your core engaged and a straight back.
- When standing, keep feet shoulder width apart.
- When standing, lean slightly forward and bend your knees- weight off the heals.