In recent years, the battling rope has taken off as a great exercise to burn fat, increase heart rate, improve cardiovascular fitness, and improve hand eye coordination. Before the battling rope took off, the only other major rope exercise was jumping rope. This can be considered the upper body workout version because you’ll feel the effects of battling rope in your arms, shoulders, back, chest, and throughout your core.
A typical battle rope is an inch and a half to two inches thick and measures 50 feet in length. You can get one at a sporting goods store that comes with an anchor point you can stick anywhere or you can go to your local home improvement store and buy 50 feet worth and wrap it around a solid post or pole so you have one even length in each hand. If you opt for the second version, wrap the ends of the rope in tape or wear gloves while you use it to prevent calluses and help with grip.
You can perform one or all of these four drills to get a great workout in any time you have available. With all of these movements, stand with feet shoulder width apart with toes pointed straight ahead and soft bends in the knees.
Alternating Wave – Flip the end of the rope in your left hand so it creates a wave that travels to your anchor point. Do the same with the right as soon as the wave in the left hand reaches the anchor point. Repeat this pattern for the desired time or reps.
Double Wave – This version is obviously taking both ends of the rope and performing the wave motion simultaneously. Repeat this for the desired number of reps or the allotted time.
Power Double Wave – This involves taking the ends of the rope, lifting them above your head and forcefully pushing them down as hard as you can toward the ground without letting go of the ends of the rope. This creates a larger pair of waves that will travel to the anchor point. This extra force will provide a strength training benefit.
Shoulder Circles – Take an overhand grip of the ends of the rope. Lift your arms over your shoulders and move your arms in circles either clockwise or counterclockwise. Repeat for the desired reps or time.
There are obviously more drills than these but if you never tried battle ropes before this will be a good start. Now that you have the drills, here are a couple of great workouts for you to master them with.
One Minute Drills – After warming up, perform alternating waves for one minute followed by one minute rest. Next perform the double waves for one minute followed by another minute rest. Repeat this trend with the power double waves and the shoulder circles. Repeat this pattern twice for a good 15 minute cardio workout.
Tabata Training – Perform the alternating waves as quickly as possible for 20 seconds followed by 10 seconds rest. Perform the double waves for 20 seconds followed by another 10 second break. Repeat with the power double waves and the shoulder circles. Repeat this whole pattern once for an intense 4 minute session that will leave your heart pounding and lungs desperate for oxygen.
About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.
Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.