These days, you don’t have to go to a CrossFit gym to see battle rope exercises in use. What was once reserved for specific fitness niches and professional athletes is now used in home gyms, outdoor workouts, and boot camps.
The simplicity of battle rope exercises is what makes them a popular choice for general body conditioning; all you need is two ropes and you’ll lose fat, build lung power, and gain strength and endurance.
This head-to-toe workout method is perfect for people of all skill levels and ages. “Battle ropes are even great for older people, and they can be performed while seated in a chair until enough strength is built up to sustain you over time,” says Athena Sprouse, certified personal trainer and stretch therapist.
So whether you’re an avid athlete, just starting out, or just want to add some conditioning training to your lifting routine, battle ropes are a fantastic tool for improving your fitness level.
If you’ve never fought the ropes or are wondering how to include them in your routine, Sprouce lays the foundation to help you work your way to a stronger body!
A Brief History of Battle Ropes
Battle ropes made their first appearance in 2006 when John Brookfield, multiple world record holder for strength and fitness, holding records for fingernail bending, card tearing and semi-truck pulling over a distance a full mile, developed the system around his backyard. .
And as impressive as that is, so are the benefits of wrestling against the ropes. This low-impact, high-intensity training method not only increases grip strength, but has many benefits for the body.
“There are many benefits to using battle ropes, including fat burning, muscle building, total body strength training, endurance training, coordination, and stability,” says Sprouce. And the great thing is, you can use them from the comfort of your own home gym, garage, yard, and home gym.
Basics of Battle Rope Exercises
When beginning battle rope training, it is good to start with the basics. “The first important goal should be to maintain good strong posture,” says Sprouse. This will help avoid injury and provide a solid range of motion.
Good posture should look like this: “Maintain a neutral spine position and maintain a tight core at all times throughout the exercise, while making sure you are breathing,” says Sprouse.
If you’re the type to hold your breath during rehearsals, keep breathing in the forefront of your mind as you fight with the ropes.
And while it may be tempting to start pounding your heart out, it’s best to start slow and maintain a steady pace. When first starting out, Sprouse recommends starting with 30-second intervals while maintaining a steady pace. Over time, increase your time and pace to continue your progress.
Battle Rope Beginner Tips
For beginners to battle rope, Sprouce recommends incorporating it into your training at least once or twice a week. “Start with alternating one-arm slams at the end of your workout as a good finisher, then add variation drills (jumping jacks, two-arm slams) in week two to challenge yourself more,” says- She.
Over time, increase your intensity and the time you devote to your workouts to about three times a week to continue your progress. “There are no set rules as to how often they should be done,” says Sprouse. However, a good rule of thumb is around three alternate days a week, as this allows for recovery after such intense training.
When to avoid the ropes
Although people of all ages and fitness levels can benefit from rope wrestling, there are some contraindications. “Battle ropes are not recommended for people with compromising shoulder or back injuries,” Sprouse says. Consult your doctor or physical therapist before hitting the ropes to avoid further injury.
“Limiting core movement and maintaining correct posture in any exercise is key to injury prevention,” she says. Place a reminder that good form is important for any exercise.
Final Thoughts:
- Battle ropes increase strength, endurance, lung power and stability and burn fat.
- Battle ropes are suitable for all fitness levels and ages (you can use a chair if you need to build more body strength).
- Battle ropes fit into all styles of workout routines, from weight lifting to running.
- Start slowly and maintain good posture at first.
- If you only lift weights, the ropes will help you improve your overall conditioning and break through plateaus.
- Use controlled breathing, don’t hold your breath during battle rope exercises, and practice good posture.
Battle Rope Exercises and Workout for Beginners
There are a wide variety of battle rope moves, but here are some top exercises and how to perform them.
