Battle ropes exercises offer full body strength training as well as a killer cardio workout. They create forces and tension from angles that are harder to achieve with basic weight training. They confuse and surprise your muscles which leads to new muscle gains. All the below battle ropes exercises should be done in a squat position.
Basic battle ropes exercises:
Wave: One of the most common battle rope moves, the standard wave focuses on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you have mastered this, switch to a double wave, where your arms move in tandem.
Slam: Lift both ends of the rope over your head. Slam the rope down with as much power as possible onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core.
Circles: Move each arm in circles in front of you. You can rotate each arm in outward or inward circles. This focuses on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope. Choose one direction, either clockwise or anticlockwise, first then change halfway through the exercise.
Claps: Grip the ropes, one end in each hand. Move the ropes in and out as though you were drawing an “s” pattern on the floor. The ropes should smack and clap each other during the movement.
Make sure you engage your core and maintain good posture throughout the workout. Use your legs and hips to generate power to the ropes. A combination of the above moves will provide you with a full body, challenging workout.
Please let me know if you train with battle ropes. Leave any comments below.