Battle Ropes

Battle Ropes

Battle Ropes are an extremely effective piece of workout equipment. Often overlooked at the gym, these ropes are intimidating due to the amount of output they require. Battle Ropes are used by boxers, MMA Fighters and chicks like me who just want to stay in shape, build muscular endurance & confidently flaunt a swimsuit while on vacation. What I love about Battle Ropes are their ability to kick my ass in minimal time. After only a few rounds of battling with these babies I am literally dripping with sweat, gasping for air & begging for a water break. Another thing I like is their versatility. Ropes allow anyone of any fitness level to work multiple muscle groups while performing the different motions. I’ve listed some helpful information along with a video below to get you prepped for a Battle Rope session of your own.

3 Effective Moves:

DOUBLE WAVES (Great for Beginners)

Hold both ends of the rope with your hands in front of your hips and shoulder width apart.

Stand with your feet shoulder width apart and knees slightly bent.

Raise and lower both arms simultaneously to create a wave.


Adding an explosiveness slam action increases your anaerobic strength. It’s very similar to the double waves but instead of moving your arms continuously, raise your arms over your head and focus all your energy on slamming down the ropes simultaneously while coming down into a high squat.


A killer workout for your shoulders (and legs). Get into a squat position, lift your arms above your chest and then proceed to move your arms in a side to side motion; creating waves along the floor. You’ll feel the burn in both your shoulders as well as your quads.

3 Reasons To Battle:

Endurance Boosting

Strength Building

Calorie Torchng


3 Final Tips:

Raise your arms higher for a more demanding workout.

Perform each exercise according to your level of experience. A good starting point would be to do 3 x 30 second bursts followed by 30 second rest periods in between each set.

Adjust the resistance by moving closer or further away from the anchor point. The closer you are, the more intense the exercise will be as there’s more slack.




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