6 Ways to Fight the Battle Ropes

AF battle ropes

Battle ropes are more popular than ever—and for good reason. They are one of the few pieces of equipment that allow you to strengthen muscles, improve cardiovascular endurance, and burn a ton of fat at the same time. Not to mention you look like a total badass when they’re flying! Here are six great exercises to get you started and prepared for battle.

double waves battle ropesDouble Waves

When using battle ropes, it’s important to maintain an athletic stance with your knees slightly bent and chest upright. To perform the double wave, move both arms simultaneously to shoulder height and back down to create waves. We are after speed here, so keep the ropes moving as fast as you can for the duration. Perform 30 seconds on, 10 seconds off, for 5 rounds.


rope slams

Rope Slams

Time to make a little noise! Use your posterior chain (backside), shoulders, and arms to get the ropes above your head before slamming them to the ground as hard as possible. Slams are great for improving strength and power while burning some serious calories. Instead of going for time, treat slams like a strength training exercise and perform 3-4 sets of 10-15 reps with 30 seconds rest between sets.


alternating waves battle ropesAlternating Waves

Using the same general technique as double waves, this time alternate the movement of your arms as fast as you can to create staggered waves. Don’t be afraid to play around with wave size. Smaller waves will get your heart rate up faster, while larger waves may work your arms/shoulders a bit more. 30 seconds on, 10 seconds off, is a great work-to-rest ratio, but you can always lower the working time to get started.


Snakes2

Snakes

The name says it all here. We want the ropes to look like two snakes on the floor by moving our arms in and out horizontally (parallel to the floor). If it helps, think about clapping your hands with straight arms. Perform 30 seconds on, 10 seconds off, for 5 rounds. And I’ve never seen a slow-moving snake, so keep ‘em slithering fast!


battle rope push up plankPush Up Plank
Single Arm Waves

While holding a push up plank, balance yourself on one arm and use the other to create small waves. A key point to remember in this exercise is to keep your shoulders squared and pelvis facing the floor (no twisting). Perform 15 seconds per arm for a total of 30 seconds, with 10 seconds rest between 3 rounds.


battle rope side plank wavesSide Plank Waves

Position your side plank at the end of the ropes and grab an end with your free hand. Keep the movement of your working arm between the shoulder and waist to create small waves parallel to the floor. These should look similar to the snake waves. Increase the challenge a bit here by performing 40 seconds on, 20 seconds off, for 3 rounds, with no rest between rounds.


Battle ropes should be a fun workout tool and there are tons of exercises out there. So find your favorites and get after it!

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Mason Woodruff is a strength and nutrition coach, Anytime Fitness area manager, and writer from the great state of Arkansas. He holds a Bachelor of Science in Nutritional Science and is a Certified Strength and Conditioning Specialist (CSCS). His passion lies in educating others on how to sustainably achieve a healthy life with a strong and functional body they’re confident in. You can usually find Mason lifting heavy things or enjoying the outdoors, and it’s not uncommon for him to eat breakfast three times a day.