Dare Try these 7 Battle Rope Workout Movements?
Doing 7 battle rope movements like the ones below, show why battle rope workouts have become quite popular over recent years. According to Jonathan Ross, spokesperson for the American Council on Exercise, “It’s a little like running with the upper body. It’s not just using different muscles but training muscles in different ways.” Recent research into battle rope workouts supports this.
A well-known 2015 study found “the use of battle rope exercises to stress upper body muscles and support that unilateral movements may provide a different training stimulus. Data provided on muscle activity should serve as valuable information to improve the effectiveness of the workout or the training program when battle rope exercises are performed.”
Implementing a battle rope workout leads to varied stimulation to your upper body, which is exactly what you’re looking for when training with battle ropes. The versatility of battle ropes, used either bilaterally or unilaterally, give them a unique advantage over other training methods. You can use them to keep your upper body off-balance, leading to consistent cardio and/or muscular gains, when other methods fall short, and cause you to plateau.
Dial in the Muscles You Choose
The other main advantage of battle ropes enables you to target specific muscles and muscle groups, based on their unilateral or bilateral use. The 2015 study by Calatayud, Martin, et. al., showed that unilateral battle rope movements target the external obliques, while bilateral battle rope movements focus on the lumbar erector spinae.
In laymen’s terms, doing single-armed battle rope exercises work the sides of your abdomen and torso, while dual-armed exercises work the vertical muscles parallel to your spine. However, whether you do a unilateral or bilateral battle rope workout, both will hit your anterior deltoid and gluteus medius muscles. In other words, the front of your shoulders, and muscles on the sides of your hips will get stronger fast.
If you’re still not convinced of the science behind battle ropes, check out our other battle rope blog that will erase any doubts. If you’re already sold, read on and learn why you’ll love battle rope training.
Lots to Love about Battle Ropes
Battle ropes benefit your health and strength without a doubt, so you have good reason to start using them. Here’s why Jonathan Ross, the aforementioned spokesperson for the American Council on Exercise loves them:
- The visual and sensory feedback provided by the rope is a great indication of the quality of the effort produced by your body.
- It feels like playing even when you are working hard.
- The movement of the rope is a beautiful rendering of physics in action.
These are all great points. I’ve always said that watching a high-quality battle rope session is like seeing high school trigonometry in action. Those soothing waves, that are so much eye candy, look like sine and cosine, or whatever those are. I didn’t do well in high school math classes, and that’s why I’m better with words.
Who can argue that seeing yourself generating those cool waves isn’t cool gratification? It’s like ASMR for the eyes. No one would love battle ropes more than Pythagoras. Tell that to your trainer.
Also, the other point that hits the target is that battle ropes offer an element of play. I’m not a big battle rope guy, as I’ve always tended toward powerlifting and weightlifting. But, as you know, you always want to mix up your training on a regular basis, as often as you can, to keep breaking through that physiological plateau. There’s a lot to be said about picking up a tool that suddenly puts some fun into your workout, and brings out the kid in you.
So without further ado, now that you’re ready to smash you’re upper body and take your cardio to the limit, we dare you to try these 7 battle rope workout movements. You haven’t seen or tried anything like these, I’m willing to bet on it.
7 Unique, Challenging Battle Rope Workout Movements
1. Alternating Waves x Stutter Steps with resistance band
We’re not wasting anytime, cranking up the intensity level on your training to the max. I’m tired already, just watching this. Tip ‘o’ the hat on the creativity and ingenuity to come up with this one. Talk about an all-body workout. You’re going to hit abs, glutes, hip flexors, and your entire upper body with this.
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Training to raid Area 51 like 👽💀 _ Alternating Waves x Stutter Steps – Battle Rope _ Are you short on time for a workout? Why not try using the battle rope for a total body workout! 💪🏼 _ 3-5 sets of 15-30 secs _ ✅This advanced variation trains your coordination and agility. The great thing is that it also works all the muscles in your body. Aim to swing the rope and move your legs as fast as you can at the same time. _ ✅If it gets too easy, you can also add a band around your thighs/shins for added resistance. _ Always have fun with your workout! 🌞
2. Alternating Lunges with Slams
These won’t be easy either. Easier for sure, but not a cake walk by any means. This would be a great way to ease into your program after you warm up. If you’re looking to work your quads and hamstrings, along with your upper body at the same time, this is the workout you’ve been looking for.
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B A T T L E R O P E S The key to their effectiveness is that they work each arm independently, eliminating strength imbalances as they sculpt your muscle," John Brookfield, creator of the original battling-ropes system.. and let me tell you, the above is so true! If you have access to some battle ropes I would definitely give them a try. You see a lot of people doing the normal squat and slam exercises but there are loads of exercises you can do on them! Great for dynamic, fat burning full body workouts! 1️⃣ALTERNATING LUNGES WITH SLAMS 2️⃣PLANK SLAMS 3️⃣BURPEE SQUAT SLAMS 4️⃣SQUAT HOLD CIRCLES 3-5 TIMED ROUNDS EACH EXERCISE Beginners: 30sec on/ 30sec rest Intermediate: 45sec on/ 30sec rest Advanced: 45sec on/ 15sec rest SONG: JAY SEAN Ft GUCCI MANE – With you ———— تمارين بالحبل الثقيل من ضمن التغييرات التي من الممكن أن تقوم بها في تمارين اللياقة البدنية، هي استخدام الحبل، في التمارين بغرض كسر حالة الملل، وزيادة القوة والصدمات بالنسبة للعضلة والطاقة في الجسم، مع زيادة القدرة على التحمل. هذي التمارين تستهدف كل الجسم و مو بس للبنات. ٣-٥ جولات لكل تمرين -للمبتدئين جولات من ٣٠ ثانية/ ٣٠ ثانية راحة -للمتوسطين جوالات من ٤٥ ثانية/ ٣٠ ثانية راحة -للمتقدمين جولات من ٤٥ ثانية/ ١٥ ثانية راحة – – – – #battleropes #cardio #hiit #fullbodyworkout #fitness #حرق_دهون #تدريب #لياقة #رياضة #فتنس
3. Battle Rope Chops with Mini Band
Here’s a clever twist on a classic battle rope workout. Perform your standard chops, but add a mini-band around your wrists. Woof. I use mini-bands around my wrists in a push up position, then “walk” one arm at a time, to the left, for 10 steps. Then I reverse. It’s great to work your back muscles after a long day at the desk with poor posture and ergonomics. I can only imagine what putting a mini-band around your wrists to do battle rope chops must feel like. This will turn your shoulders into bowling balls.
4. Battle Rope Alternating Waves with Step Ups Wearing a Weight Vest
You want to drop the hammer on yourself? How much pain do you enjoy? One word for this workout: Ka-BOOM!!! Wow. I don’t think it’s necessary to say much about this grueling endeavor. It’s going to annihilate your entire body. If you can’t handle all of the stress, skip the weight vest. Also, they deserve an extra cheat day for the creativity and ingenuity for coming up with this.
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It’s late but I’m still getting to it! 60lbs in my vest today 🥵 made me feel so slow with this but then I realized that two months ago this is how fast I went without any weight attached. . #progress #push #challenge #challengeyourself #motivated #motivation #keepgoing #yougotthis #battleropes #battleropesworkout #cardio #cardioworkout #hiitworkout
5. Swiss Ball Battle Rope Side Slams
These battle rope people are crazy! Who thinks of these things? I’ve actually used Swiss balls to lift cable weights, as you can really target your abs doing crunches. But this?!?! That’s what you’re going to get with this two fer; upper body work and ab work. Plus the people at your gym will either look at you strange or their jaws will be hitting the floor.
6. Battle Rope Alternating Waves on Bosu Ball with Squats
I might need oxygen before I’m done even writing this. Good lord. The respect for these people is off the charts. Same for their creativity. Again, I’ve used Bosu balls in the past to lift weights on. They’re a great, different stimulus to add to your training, as they always add stress to your lower body and abdomen. You’re going to put your lower body and abs to the test with this rope workout, along with your upper body. If you want a firm back end, legs like tree trunks and sculpted arms, look no further.
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Battle Rope Workout 🚨 Hey y’all, I hope you all had a phenomenal weekend! Here is my battle rope workout and I hope you all enjoy! . 📹: @sherese__onwu . . . . . . . . . . . . #bosuworkout #bosuballworkout #battleropesworkout #battleropes #burpees #blackfitness #gymtime #gymroutine #hiitworkout #hiit #hiitworkouts #hiitcardio #hiittraining #supersets #totalbodyworkout #legworkout #armfat #armworkout #backworkout #shoulderworkout #strengthtrainingworkout #blackfit #blackfitness #fitgirl #fitness #workout #coreworkout #totalbodyworkout #gymmotivation #fitinspiration #fitinspo
7. Battle Rope One-Armed Alternating Waves in Plank Position
This is the icing on the creativity cake. If you don’t know already, anytime you put yourself into a plank position, to do anything, it ramps up the difficulty significantly. Think rebel rows. I’ve never seen this battle rope workout before either. Again, much like the previous movements, this is a super duper two fer. You’re going to hammer your upper body, while you also test the limits of your core. Spending time doing these will have your stomach and upper body looking tight and toned in no time.
As you can tell, we’re firm believers in the benefits of battle ropes. We don’t want to leave you at the end of your rope either. So if you’re in the market for another unique battle rope workout, go over here. We hope you found this valuable and learned a ton about battle ropes. If you want to learn more, check out our other blog that discusses the benefits of battle ropes.
In the case that you’re now totally convinced of the awesomeness of battle ropes, but you don’t own one, we have a brand spanking new battle rope for you to check out.
Thanks for stopping by and giving us a read. Until next time, stay awesome and don’t get too roped in!