Let Battle Commence With This Beginner’s Guide to Battle Ropes

When you think of typical gym equipment, you think of weights, machines, and cables — but there’s an abundance of lesser widely used equipment that can really take your training up a notch. Battle ropes are a great example of this. Although they may look a little intimidating at first, they are perfect for beginners right up to advanced levels.

A dynamic workout tool used for strength and conditioning, training for power and cardiovascular fitness too, battle ropes have plenty of benefits that are worth noting when considering using them in your own training plan. Here we lay out some of those benefits, along with my top battle ropes training tips and three moves to get you going.

The Benefits Of Training With Battle Ropes

Build Muscle, Lose Body Fat

By using battle ropes regularly, you’ll work to develop strength and build muscle through the resistance of the movements. You can get different sized and weighted ropes, so make sure you use one that suits your current needs and level.

They’re also excellent for torching body fat if this is your main goal, burning a lot of calories and elevating your heart rate. It’s important to note though that when burning fat is your main goal, you must either be eating in a slight calorie deficit, or doing a body recomposition to see results.

Full Body Workout

Battle ropes are great for a full-body workout. Naturally, your upper body is worked more, but your hips and legs also play a part in creating power for the upper body. If you do want to bring more leg work in, then you can add in some lunges, squats and burpees. You can move in any direction making battle ropes extremely effective in allowing you to hit different muscle groups.

Battle ropes are also anaerobic and aerobic at the same time allowing you to improve your strength, speed, power and fitness all in one.

Avoid Stress On Joints

If you’re worried about your joints, do note that battle ropes are considered a low-impact alternative movement that covers all sorts of goals, making them a great option for all ages who want to avoid lots of stress on joints.

Variety

Battle ropes offer a lot of variety and can be a lot of fun, bringing playfulness back into training. You can perform multiple drills in different positions (standing, sitting, kneeling, planking). The more of your body you take out of the equation (legs are taken away when sitting, for example), the less power you can generate with the waves from your upper body making it more challenging.

Balance Your Body Out

Using ropes helps iron out any unilateral imbalances. As you are using each side independently in a lot of movements, over time any weak areas will build strength to create more balance.

Mentally Rewarding

Once you start getting more serious and increase the time of maintaining intensity with rope exercises, you’ll realise how challenging you can make it. This isn’t just physically rewarding, but mentally you’ll begin pushing through plateaus and strengthening your mental toughness.

Four Battle Ropes Training Tips To Remember

• Ask a gym instructor or PT to show you proper technique, form and a few exercises to start using them with confidence. Don’t be afraid to get stuck in, and have some fun.
• When using ropes, you’ll find no rest in the movements (unlike using free weights) which can rack up the feeling of intensity quickly especially as the lactic acid builds. Make sure you focus on breathing through the exercises. Get into a rhythm with your breath, otherwise you’ll burn out fast. With this in mind, start off with performing the exercise for a short period of time, say 20 to 30 seconds, and slowly build up from there.
• A lot of people approach ropes with a very rigid body. They tense up and don’t bend at the joints, which actually makes using the ropes properly very difficult. Allow your body to flow by loosening up your torso, arms and shoulders. This will help with correct form and also generate more power and speed.
• When starting with ropes, make sure there is a little bit of slack in them — this makes it easier. As you progress over time, try moving closer to the anchor point which makes it harder to get the waves to the end of the rope, meaning you have to generate more power.

A Three Move Battle Ropes Workout

Looking for some moves to get you started? These three exercises can be done individually or as part of a giant circuit if your fitness allows it.

Alternating Waves

How long? 3 sets of 20-30 seconds

Technique: Stand with your feet slightly wider than shoulder width apart, while holding the battle ropes with your palms facing each other. Bend your knees and hips to get into a quarter squat. Quickly raise and lower the ropes, alternating between your left and right hand.

Key Tips: Focus on generating waves that travel right through the rope, go for speed and intensity with this one — you’ll really feel it in your shoulders. If you want to make it a harder upper body movement, perform from a seated position on the floor.

In & Out Waves

How long? 3 sets of 20-30 seconds

Technique: In the same starting position as alternating waves, bring both arms in horizontally this time so they cross over, and then back out. Alternate top and bottom.

Key Tips: In and out waves focuses a lot on your chest. Alternate the top arm each time. Again, maintaining speed is vital.

Power Slams

How long? 3 sets of 20-30 seconds

Technique: In the same starting position, lift both arms overhead and generate full extension of the arms and hips before slamming the ropes to the ground.

Key Tips: This one is all about maintaining explosive power instead of speed. Get your hands nice and high, maintain a neutral spine and use your core to really drive the rope into the ground on the way down.

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Ed Griffiths is a personal trainer and founder of vegan fitness and wellness brand The Lean Tribe.