5 Battle Rope Workout
By performing the five Battle Rope Workout listed below, you will improve the power output of both your upper and lower body, as well as strengthen your abdominal muscles, arms, and shoulders. In addition, you will activate your leg muscles and get a better workout for your legs. To make matters even better, you also receive high-intensity conditioning all at once. On top of that, any move can be performed with a low impact, making them ideal for athletes who have issues with their joints. Additionally, each exercise can be modified to accommodate individuals of varying fitness levels.
Therefore, the next time you see those thick ropes at the gym, head over there and give them a whirl (or whip) for a period of ten minutes. According to findings published in the Journal of Strength and Conditioning, that’s all you need to perform an intense full-body workout. The following five exercises for battle ropes will provide you with a creative workout that will push you to your physical and mental limits in the Tabata format, so go banging!
5 Battle Rope Exercises for a HIIT Full-Body Workout
1. Jumping Power Slams
Power slams provide a full-body plyometric burn that quickly exhausts your muscles and leaves you feeling spent. Now, by including a dynamic component that works the lower body, you may boost the advantages even further.
How to: Face the anchor while standing in a quarter squat position with your feet slightly wider than shoulder-width apart. Keep one end of the rope in each hand, and then lower the combat ropes until they are at your sides while keeping your arms outstretched (a). Squat down, pull your abs in, and then explode into the air with a high jump while simultaneously bringing both hands up above your head (b). As you come down into a squat from the overhead position, bang the ropes down with as much force as possible into the ground in a wave pattern (c). Perform one set of 30 second repetitions, followed by one set of 30 seconds of rest. Do 3-4 sets.
2. Squat to Shoulder Press
Shoulder strengthening should be done in conjunction with working out the lower body and the core. This exercise is especially good for barbell athletes since it utilises the same muscles as the thruster as well as the clean and jerk. Instead of performing this exercise in an HIIT fashion, you should concentrate on your form. According to what she says, you should stop when your form begins to break.
How to: To begin, spread your feet about an inch and a half wider than your hips. Keep the ropes on your shoulders and make sure there is very little slack in the actual rope itself (a). Get into a low squat position (b). When you get back on your feet, at the same time you should pull the ropes above your head to straighten your arms (c). The next step is to slowly sink back into a squat position while simultaneously lowering the ropes to the tops of your shoulders in a continuous motion (d). Continue in this manner for three to four sets, performing 10 to 20 repetitions before pausing for one minute between each set.
3. Alternating Wide Circles
Your back and grip strength will be put under additional strain as a result of the full-body action that involves moving in a wide circle. You should make the circles as big as you can, and you should only use your legs if you absolutely have to. I would advise keeping as much momentum flowing as possible during the exercise, because the more you slow down, the heavier those ropes will feel, and the tougher it will be to get those ropes moving again.
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How to: Squat down into a shallow position with your feet spaced hip-width apart. Take a hold of the rope with both of your hands at one of the ends. Pull your abs in tight and do a circling motion with each rope as you move it out to the side (a). The next step is to finish the circle by bringing one arm back in front of the other (b). Make use of the momentum to ensure that the circular motion continues uninterrupted. Each arm should move in its own unique way, while remaining in time with the others (c). After each repetition, you will have a rest period of 30 seconds. Do 3-4 sets.
4. Jumping Jacks
Raise your pulse rate while you engage the tiny muscles that are located in and around your shoulders. Your abs, as well as your obliques, will most certainly feel the effects of this.
How to: To begin, take one end of the rope in each hand and bend your elbows slightly while keeping your feet about hip-width apart (a). You are going to jump your feet out wide while simultaneously bringing your arms up and out to the sides, while keeping your elbows bent. This will allow you to bring the ropes up to shoulder height (b). Then, yank the ropes back up as you bring your feet back together and slam the ropes down (c). Keep doing the jack for the next 30 seconds, and then rest for the next 30 seconds. Do 3-4 sets.
5. Alternating Jump Wave
Finish off your arm workout with some full-body activity that challenges your coordination and strength. You should be able to feel it in your shoulders, arms, and back, and the squats should work your glutes and legs as well.
How to: Place your feet approximately the width of your hips apart and grasp hold of opposite sides of the rope with both hands. Squat down and position both hands on the right side of your hips while you perform the exercise (a). Explode off the ground as you swing the ropes up and over to the outside of your left hip, and land back into a squat position with a soft landing (b). Keep performing jump squats while alternating between swings for a full minute, followed by a full minute of rest. Do 3-4 sets.