When you were younger, chances have you used jump ropes quite a bit for play. Now that you are older and stronger, it is time to add a new and tougher rope to your life. Battle ropes are thick ropes that are typically anchored by either a pole, a beam, or a wall. They come in various lengths (though they go up to 100 feet), weights, and thickness. The battle ropes are a wonderful source of an intense workout and they should be a staple in your fitness routine.
These ropes are usually on the heavy side, which means they add a layer of weighted resistance to your routine to give your muscles a new kind of challenge. Working out with them engages and strengthens multiple muscles such as those in the legs, the arms, the shoulders, and the core.
Are you ready to get into a super rope workout? Try using the exercises below and take your fitness routine to the next level.
Double Wave
This is the most basic exercise that can be done with battle ropes and it helps you to understand the feel of the ropes.
To get into the starting position, face the anchor and place your feet at about shoulder-width apart. Pick up both ends of the rope and grip them in a way that allows your palms to face each other.
Tighten your core, put a slight bend in your knees and move your arms up and down simultaneously to create waves in the rope.
Alternating Wave
This move is the next step up from the double wave as individual movement requires greater concentration and effort.
To get into the starting position, face the anchor and place your feet at about shoulder-width apart. Pick up both ends of the rope and grip them in a way that allows your palms to face each other.
Tighten your core, put a slight bend in your knees and raise your left arm to shoulder level. Quickly return it to the start position as you raise your right arm to shoulder level. Alternate your arms as quickly as possible while maintaining proper form.
Shoulder Circles
This one allows you to really make your shoulders work. Though the movement looks easy, it helps to build serious shoulder strength, which is especially great for swimmers and boxers.
To get into the starting position, face the anchor and place your feet at about shoulder-width apart.
Grip the ropes with your palms facing down and lift your arms above your shoulders. Rotate your arms clockwise for 30 seconds, then rotate anti-clockwise for 30.
Power Slam
The name of this exercise alone is enough to get you in the mindset to do some hard work.
To get into the starting position, place your feet hip-width apart and grasp one end of the rope in each hand.
Raise your arms overhead and use your strength to slam the ropes down to the ground as you lower yourself into a high squat. Return to the starting position by standing and bringing your hands above your head. Repeat for reps.
Side Slam
This exercise literally allows you to slam your way to a better physique (particularly for your obliques).
To get into the starting position, face the anchor and place your feet at about shoulder-width apart.
Raise your arms above your head and slam both sides of the rope to the left side of your body. Return to the starting position with your arms up and slam the rope to the right side. Alternate sides and repeat for reps.
Plyo Knee-Tuck Slams
This one starts from the push-up position so begin by assuming it with one end of the rope in each hand. Your palms should face inward. Jump with both feet and bring your knees toward to chest and shoot them back out into the push-up position. You should never land with your knees bent. After this, jump to your feet explosively with the ropes still in hand.
Raise your arms overhead and extend your body until you are on your toes. Lower your body into a squat and slam the ropes as you do. Return to the push-up position and repeat the process for reps.
Alternating Wave Lunge Jump
This one is on the explosive side and you should probably ensure you’ve mastered a couple of the previous exercises before you go for this one.
Get into the starting position by grabbing a rope end in each arm while stepping your left leg back and getting into a reverse lunge. Jump into the air and switch legs so you land with your right leg back. Alternate the legs and maintain as smooth form as is possible. Focus on keeping your chest up throughout the movement as well.
180-Degree Jumps
To begin this one, stand with the right side of your body facing the anchor. Ensure the ropes are positioned in front of you. Grab the rope ends and place them both in front of your right hip. Ensure you keep both hands together with your palms facing each other.
Lower your body into a squat and jump. During your jump, rotate your body 180 degrees and swing the rope over your head. Ensure you land softly and get back into your squat with the ropes on the opposite side. Repeat for reps.
Alternating Wave Reverse Lunge
This one is a compound movement that makes use of the alternating wave covered earlier. Begin by doing the alternating wave based on said instructions. Once you get a good rhythm going, step your left leg back and get into a lunge.
Return to the standing position as you continue to move the ropes. Do the same on the other side. Repeat for reps and ensure your chest and head are held up throughout the exercise.
Final Thoughts
Rope workouts are great for building strength, improving cardiovascular function, and building a great physique. If you enjoyed this list of workouts and you want to see more, ensure you follow our Facebook page, so you never miss out.
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