Transform Your Fitness Routine with The 10 Best Battle Rope Exercises.
Introduction:
If you are a fitness person, you have surely heard about battle ropes. If not, it’s okay. You may see a pile of coiled rope in the gym, and you don’t even know what the thing is called and how to use it. The pile of coiled rope is called the Battle Rope, and you can use it in many ways to boost your fitness journey.
Battle ropes are long, thick ropes with anchored points designed for high-intensity full-body workouts. Most people just use the battle rope at the end of their workout to give an extra boost to upper-body cardio, but there are so many ways to use the battle rope to boost fitness levels.
I first try the battle ropes in my local gym. At first time, I was very nervous and felt a bit intimidated because of the massive size of the rope. Also, I am confused because I do not know how it aligns with my fitness goals. But after trying it for the first time, I became hooked on this exercise. Incorporating it into my daily exercise routine, I am able to discover the versatility of the exercise and how effectively it helps me to boost my overall fitness level.
It’s hard to believe, but when you do this exercise, you feel how challenging the exercise could be. It does not matter whether you do it seasonally or daily gym goers. It gives you a challenge every time you perform this exercise. It challenges every muscle of your body. This is a great and versatile full-body workout. The battle ropes are mixed with cardio, strength, endurance, explosive, and hypertrophy workouts.
If you are thinking of losing weight, this is going to be a perfect transforming workout for you. You can burn almost 20 calories per minute by doing this exercise, depending on your intensity and the variation you use.
In this article, you will learn all about the battle ropes exercises and 21 variations of doing these exercises.
Three Things You Need to Consider Before Getting Into The Battle Ropes:
1) Choosing The Right Rope:
This is so important; you feel the difference when you exercise using the right ropes. Many people in the gym do their battle rope exercises with the thickest ropes, whether they are sure the ropes are suitable for them or not. Therefore, most of the time, they don’t get their desired result. So, it is really important to know and choose the right ropes for you to perform the battle ropes.
The most simple rule for choosing the right ropes for your exercise is to select adjustable ropes that go with your hand size so you can grip them firmly and comfortably.
Most of the ropes you find in three categories of options. The categories are 1.5 inch, 2.0 inch, and 2.5 inch. If your hands are small or you are in the beginning phase, 1.5-inch ropes are better for you. You can easily hold the ropes with great strength. If you have a big size of hands or some experience in this exercise, you can go with 2.0-inch ropes. Lastly, if you have a very large size of hands, then you should try the 2.5 ropes for a challenging and effective battle ropes workout.
2) Warming Up:
There is no need to say anything about warming up before exercising. You already know about it. Although battle ropes are a kind of cardio and warm-up exercise, it is recommended that you do some dynamic stretches and some other light cardio exercises before starting this exercise to circulate blood throughout the body properly. Do 10 minutes of cardio and stretching exercises to keep you warm and prepare for the intensive workout in advance.
3) Setting Up:
The third important thing you should do before starting battle rope is anchor your ropes firmly. If you don’t anchor your ropes firmly and perfectly, your ropes slip in the middle of the workout. It will happen over and over again during the exercise. It occurred to me many times when I had just learned this exercise. So, learn from my mistakes and tie down your ropes firmly.
The Variations of Battle Ropes:
1) Alternating Waves:
This is the first variation of battle ropes you will learn if you are just starting the battle ropes exercise. This is a simple yet powerful form of battle rope. As this form of battle rope is the basis of other variations, you have to learn it perfectly so that you can be comfortable with this form before switching to other variations of battle ropes. This form helps you get comfortable with the nature of battle ropes and helps you quickly learn the other variations of battle ropes. It also works on your arms, shoulders, and core. It helps to increase your heart rate in a minute, burn a notable amount of calories, and strengthen your grip.
Instruction for doing alternative wave:
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and hold the battle rope in each hand with a firm grip.
- Straight your back and engage your core.
- Now, rapidly move your arms up and down to create a wave motion in the ropes.
- Do this for 30 to 40 seconds in the initial.
- Back to your normal position.
- Do this 3 to 5 sets of 5 to 10 reps.
2) Double Waves:
The double waves of battle ropes are also known as bilateral waves. If you can do alternating waves properly, this variation will be easy to learn for you. All the benefits you get from alternating waves remain the same here. The only difference is in this variation of battle rope, both hands up and down in unison and at the same time. This variation targets the same muscles but more intensely. This form of battle rope helps you boost your cardio faster than alternative waves do.
Instruction for doing Double waves:
- First, position yourself as you do in alternative waves.
- Hold the ropes with overhand grips in both hands.
- Engage your core and straighten your back.
- Now, slowly and rhythmically moving both your hands up and down simultaneously creates waves in ropes.
- Do 20 to 30 seconds per rep and take 15 seconds of rest.
- Do this for 3 to 5 sets of 5 to 10 reps.
3) Power Slams:
This is one of my favorite forms of power slams. This form is very helpful, especially if I am stressed or feel very energetic. For me, this exercise is a great way to release my stress and tension. From the form’s name, I hope you feel how powerful this exercise can be. This exercise mainly focuses on building strength in the shoulders, lats, and arms. For this form of battle ropes, you have to move your whole body so every muscle of your body feels the fire of this workout.
Instruction for doing power slams:
- Position yourself in alternative waves battle rope position.
- Hold the rope with each hand in a neutral grip or hammer grip.
- Inhale, raise both ropes of your overhead, and extend your arms fully.
- Exhale, forcefully down your hands, and slam the ropes on the ground as hard as possible.
- Again, position both your hands over your heads and slam down the rope on the ground again.
- Repeat the steps continuously.
- Do 10 to 15 reps.
4) Jump Power Slams:
This variation of battle ropes is very similar to the previous variation of power slams. All things remain the same, but in this variation, you have to do just one extra thing, and that is jump. Yes, you have to do the power slams, but with a jump. If you are used to the previous variation and looking for extra challenges, then this variation is definitely for you.
Instruction for doing Jump Power slams:
- Set yourself in a power slam position.
- Hold the ropes with a hammer or neutral grip.
- Inhale and bring your hands over your head.
- Exhale, jump, and forcefully slam the ropes on the ground.
- Repeat the steps over and over again.
- Do this exercise for 10 to 15 reps.
5) Side to Side Slams:
This is another power slam, and this form is much more like the power slam discussed above. But in this variation of battle ropes, you have to slam on the ground, not straight. You have to slam ropes on the ground on your left and right sides.
Instruction of Side-to-Side Slams:
- Get into the power plank position.
- Engage your core, back straight, chest up.
- Hold the ropes with a neutral or hammer grip.
- Now, inhale and bring the ropes over your head.
- Exhale and slam both ropes together on the right side of the ground.
- Again, inhale and put your hands back over your head.
- Then, exhale and slam the ropes together on the left side of the ground.
- Now that complete one rep.
- Do this variation for 10 to 15 reps.
6) Jumping Jack Battle Ropes Waves:
This battle rope variation seems pretty simple, but it is not. The primary focus of this variation is improving your shoulders, but it also helps your core, claves, lats, quads, and triceps muscles. This variation is a mix of jumping jacks and battle ropes.
Instruction for this variation:
- First, stand your feet together and hold ropes with a reverse grip in each hand.
- Now start Jumping jacks.
- The ropes are going up and down with your hands’ movement.
- Breathe in when you jump out, and breathe out when you jump in.
- Do this exercise 3 to 5 sets of 5 to 10 reps.
7) Jump Squat Battle Rope Waves:
This variation of exercise engages your upper and lower body muscles simultaneously, improving and generating more power in your legs and glutes. It also helps you improve your body coordination and cardiovascular fitness, increase calorie burn, etc.
Instruction for doing this exercise:
- Hold the ropes in each hand with a neutral or hammer grip.
- Get into the squat position.
- Bring your arms in front of you.
- Now, star alternating waves or double waves in a squat position.
- When you reach the bottom of the squat position. Jump straight into the air (keep alternating your waves)
- Back to your starting squats position and repeat the same steps.
- Do this exercise for 3 to 5 sets of 5 to 10 reps in each set.
8) Battle Ropes Inside Circle Waves:
This variation is also a shoulder-focused exercise. It targets your shoulders, upper back, and arms and helps improve your overall coordination and muscle control.
Instruction for this exercise:
- Stand with your feet shoulder-width apart.
- Hold the ropes in each hand with an overhand or neutral grip.
- Bend your knees, engage your core, back straight, and up your chest.
- Now, move both your arms inward in a circular motion. Your right hand should circulate clockwise, and your left should circulate like anti-clockwise.
- Continue this circulation for 30 to 40 seconds and rest for 10 to 15 seconds.
- Do this exercise for 3 to 5 sets of your desired reps.
9) Battle Ropes Outside Circle Waves:
This variation is the same as the inside circle waves. You get the same benefits as you get in. The only difference is that in this variation, you have to circulate in outward motion.
Instruction for the exercise:
Follow all the steps in inside circle waves. Just circulate your hands in an outward motion.
10) Russian Twist Battle Ropes:
This is another challenging battle ropes variation I have ever done. Unless you do it, you cannot assume the difficulty level of this workout. Because in the Russian twist position, when you pass the ropes from one side to another side, it creates instability. Just not that, when you pass the ropes from one side to another, you just do not pass the rope; you have to slam the rope on the ground at the same time. This exercise focuses on obliques, abs, lower back, shoulders, and arms.
Instruction for this exercise:
- Sit tall on the ground, extend your knees in front of you, and slightly bend your knees.
- Hold the rope in each hand with a hammer grip.
- Now position both your hands on the right side of your leg.
- Lean back slightly, engage the core, back straight, and chest up.
- Now twist your body left, lift the ropes together with your arms, bring your body to the left side, and slam the ropes on the ground.
- Twist your body to the right, lift the ropes over your legs, bring them to the right side, and slam the ropes on the ground.
- You complete one rep.
- Do this exercise for 3 to 5 sets of 5 to 10 reps.
In this exercise, it is very important to balance and control your body movement. Don’t fall back while doing it. One more thing: exhale when you lift and slam the ropes on the ground and inhale when you return to the center.
The variations of battle ropes discussed in this article give you a full-body workout that combines strength and cardio training. These workouts challenge every muscle in your body, and you feel the tension in your muscles. These 10 battle ropes exercises helped me greatly throughout my fitness journey, and I hope that this incredible workout also helps you and transforms your fitness journey.