BATTLE ROPES – I love them!!
Battle ropes, also known as heavy ropes, are such a popular tool in the world of fitness, and a real fave with the folk at Queens Park Fitness. These ropes, which are typically made of nylon, are anchored at one end and are used for a variety of exercises. They are a great way to improve your cardiovascular fitness, build muscular endurance, and increase your overall strength. They are also super fun to use and allow people to really “go for it” when exercising.
In this article, we’ll look at some of the best exercises you can do using a battle rope.
Waves
Waves are one of the most popular and, when performed right, most satisfying, exercises you can do with a battle rope. To perform this exercise, hold one end of the rope in each hand and stand with your feet shoulder-width apart. Begin to move your arms up and down in a wave-like motion, making sure to use your entire body to generate power. This exercise is great for building upper body and core strength.
Slams
Slams are another popular exercise that can be done with a battle rope. To do this one, simply hold one end of the rope in each hand and raise your arms above your head. Then, bring your arms down and slam the rope onto the ground as hard as you can. Bring your arms back up and slam down again. Just keep this gong – it’s tougher than it sounds! This exercise is great for building explosive power and working your upper body.
Circles
Circles are a great way to work your shoulders and arms. For this one, hold the ends of the rope in each hand and make small circles (clockwise and anticlockwise) with your arms. You can vary the size of the circles to work different parts of your shoulder and arm muscles. This exercise is also a great way to improve your mobility and flexibility. You’ll find his one very tough to start with, and you’ll slowly improve!
Figure of 8s
Figure of 8s are a fun and challenging exercise that can work your entire body. For this one, hold one end of the rope in each hand and begin to make figure 8 motions with the rope. This exercise requires coordination and can help improve your balance and stability, as the regular changes in the direction you send the rope makes sure you need to keep readjusting your stance to stay upright!
Alternating Waves
Alternating waves are a great way to work your arms and build endurance. To perform this exercise, hold one end of the rope in each hand and begin to move your arms up and down in a wave-like motion. However, instead of moving both arms at the same time, alternate between your left and right arm, taking “mini-breaks” all the time. This exercise is great for building muscular endurance and can help improve your grip strength.
Lateral Waves
Lateral waves are an ace way to challenge your core and improve your cardiovascular fitness. Holding one end of the rope in each hand and standing with your feet shoulder-width apart, start by moving your arms side to side (in and out) in a wave-like motion instead of up and down as described further above. Think of crashing cymbals together, and you’ll have it! This exercise can be quite challenging, so start with shorter sets and work your way up to longer ones.
Overall, battle ropes are a versatile tool that can be used to improve your overall fitness.
Incorporating these exercises into your workout routine can help you build strength, endurance, and cardiovascular fitness. Whether you are an experienced athlete or just starting out, battle ropes are a great way to challenge yourself and take your fitness to the next level.
I love to use them in both my studio and in the park, where we can simply sling them around a small tree, bench leg or lamppost to secure them.
Photo by Karsten Winegeart on Unsplash