Odds are, jump ropes have been in your life since PB&J and juice boxes! So, it is now time for a new, truly badass rope exercise regimen: battle ropes. You will find them anchored to a wall or sturdy beam or rod, and while they may vary in length (they could be up to 100-feet long), weight, and depth, all combat ropes serve the exact same purpose: Providing a killer full body workout that builds strength and cardio all at once! As its name suggests, these supersized ropes are heavy, adding immediate resistance to work your muscles like never before - get ready for a challenge!
Here is how we break it down:
The advantages: You strengthen your abs, arms, and shoulders, engage your legs, and receive a killer conditioning workout all in one burst! Even better, waving, slamming, and whipping these heavy ropes does not strain your body how high-impact actions do, but you still get a killer workout - so much so we highly suggest you get a good stretch before really going at it.
Certain posts out there state that research shows using battle ropes for only 10 minutes can be thought of as a vigorous workout. Well, that sounds like fake research to me! Of course you are going to get a vigorous workout throwing around a 50+ft long heavy rope for 10 minutes or more!!! Let's do this!!
Additionally, high-intensity interval training with combat ropes will for sure enhance both anaerobic and aerobic capacity after 2-4 weeks of consistent, repetitious use. To top it off, battle rope training torches about 10 calories per minute, that is more than both burpees and squats! BUT, PLEASE DO NOT COUNT CALORIES!!! IT IS THE WORST METRIC TO TRACK YOUR HEALTH AND FITNESS PROGRESS. That fact is just to emphasise that swinging ropes is hard work and will get you fit AF!!
For these and many more reasons we are not surprised that fitness experts such as Alonzo Wilson, founder and director of training at Tone House, in new york, are totally roped into this workout. Another bonus? Battle rope workouts can easily be tailored to your fitness level--if you are a newbie or a professional athlete, you can still take advantage of all the benefits the ropes have to offer.
So, let's get to the good stuff and talk exercises that will have you in top form in no time! Try cycling these 20 kick-butt battle rope exercises into your fitness routine.
- To start, stand facing the anchor with toes shoulder-width apart. Grab one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace yourself with a strong shoulder width stance and move both arms up and down quickly, creating waves from the rope.
- Make waves! Stand facing the anchor point with toes shoulder-width apart and knees slightly flexed. Grab one end of the rope in each hand so that your palms face in. Lift one arm to shoulder level and then immediately lower back to start, lifting another arm to shoulder level as you do so. Keep on alternating as quickly as possible without losing shape.
- While the motion for this one is precisely the same as the switching wave described above, a small change can brings your lower body more into the exercise. Instead of standing, you are going to lower down into a squat, keep a strong stance, and then move your arms as you do with the alternating tide - keep a constant heart rate as your working and hold the pace you set for a specific amount of time to increase your endurance.
- Put your shoulders to work! Though this move seems simple, it is will develop shoulder power, which is excellent for fighters and swimmers particularly. Stand with feet shoulder-width apart and knees slightly flexed. Hold the rope with palms facing down, lift arms over your shoulders, and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.
- There are Snakes on the Ground! This snake-y move is a killer shoulder exercise. Stand facing the anchor and place your feet a little wider than shoulder-width aside, holding the ropes from your sides. Lower to a squat, pulling your arms wide and keeping them parallel to the ground. Without crossing hands, move your arms in toward one another and then back out--your aim is to make the ropes seem like two snakes on the ground.
- You don't have to limit your shoulder presses to barbells and dumbbells--you can totally use battle ropes too! Hold the ropes onto your shoulders (be sure that there's tension on the ropes). Press upward the ropes as you straighten arms overhead. Bring them back down to the start position. If there's one thing we all know, it is that anything with the term "power" in it's sure to be one tough exercise--and this one's no exception.
- To begin, stand with feet hip-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead, and then forcefully slam down the ropes into the floor, lowering to a top squat as you do.
- Slam your way to a healthier body (and obliques). Face the anchor, feet shoulder-width apart, and knees slightly flexed. Grab the ends of the rope with palms facing in. Brace your heart and maintain the rope on the left side of the body. Lift your arms up overhead and liquefy down the ropes to the right of your body.
- A variation on the power slam listed above, you will be executing the exact same motion, but instead of increasing and hammering both hands at exactly the same time, you are going to restrict the movement to a single arm. Do one entire set of this movement with one arm and then another pair with the other arm.
- With one end of the rope in each hand and palms facing in, jump both feet into the air and draw your knees in toward your chest (that is actually the knee tuck--that looks somewhat like a plank tuck jump, except you won't ever land with your knees tucked in). Immediately shoot back legs out into push-up posture, and then explosively jump to your feet (a little wider than hip-width aside) with the ropes in hand. Raise arms overhead as you stretch your body till you are on your toes. Lower down into a squat, slamming the rope down to the floor as you do. Go back to the push-up place.
- This combo move not only assembles total-body strength, but in addition, it works on explosive power. Additionally, it adds an additional challenge to plyo knee-tuck slams. Begin at a push-up place, with one end of the rope in each hand. Jump with knees in toward your chest and then immediately shoot your legs back into push-up position. Decrease your body into a push-up, and then explosively spring up to position, keeping hold of the ropes. Raise arms overhead as you stretch your body till you are on your toes. Place hands on the ground and come back to a push-up posture. That is one rep--phew!
- Now that you have mastered lunging and waving, up the ante even more. Start with the alternating tide. Step your right leg back into a reverse lunge, and then jump up into the air, switching legs so that you land with your left leg extended back. Continue alternating as easily as possible and without losing form--you are going to need to keep your chest and head up during this move also.
- Paired together, squats and switching waves make for one total-body toner--it even targets your core. Perform low alternating waves, and after your waves are nice and steady, jump up into the air, landing in a squat. Repeat, and remember to keep the tide moving throughout the whole movement.
- The longer the title, the harder the exercise--and brace yourself: This is a doozy. Perform a knee tuck, a push, burst up to stand, and power through alternating waves for 10 minutes. Return to the beginning push-up position.
- Stand so that the left side of your body is facing the backbone, and place the ropes before you. Grab the ends of the ropes and hold them together with both hands in front of your right hip, palms facing each other. Lower to a squat and jump up, turning toward the anchor and rotating your body 180 degrees as you swing the rope overhead. Repeat on the other side, landing back at the starting position.
- Star jumps, as their name implies, are outta this world. But make no mistake: This movement will make your pulse spike and make you feel the burn, particularly when conflict ropes are involved. To begin, stand in a narrow squat and then grab one end of the rope in each hand. Jump up, kicking your legs out to the sides and swinging arms (along with the ropes) out to the sides and over your head.
- Waves, and lunges, and combat ropes, oh my! Start with the alternating wave exercise (see No. 2 for a reminder). As soon as you get a fantastic wave moving, step your right leg back into a lunge. Return to position and then repeat on the opposite side, stepping your left leg back into a lunge. Continue alternating legs as you make waves with your arms (and the ropes), keeping your head and torso up throughout the whole exercise.
- Up-Downs Into Snakes Switch Game! Begin in a standing position and grab the rope in each hand, holding the ends by your sides. Reduce your body to the ground and catch yourself with your hands (put them in a push-up position on the ground underneath you as you land), allowing your chest touch the floor--like that, except you won't do the shuffle motion. Explode back up to stand, and then decrease your body into a squat. Pull arms wide and keep them parallel to the ground. Without letting your hands to cross, move arms in toward one another and then back out as fast as you can--it is the snake-y movement again! Return to stand.
- Squat to Overhead Press. How can you create a shoulder press even better? Insert a squat to the mixture! Position your feet a little wider than shoulder-width aside and hold the ropes onto your shoulders (you will want to ensure that there's tension in the ropes like you did with the normal shoulder press). Lower down into the ideal squat while simultaneously pressing on the ropes overhead. Return to stand.
- Lateral Shuffle With Alternating Wave - Get ready to get on get'n on! Start by doing the fantastic ol’ alternating waves. Quickly shuffle to a side, whipping the rope and shuffling at roughly exactly the exact same tempo. When you're ready to shuffle back, reduce your body into a squat and shuffle in the opposite direction.