Battle Rope Workout
A new training discipline has arrived at gyms the world over. It’s called battle rope training and represents an ideal option for those looking for a full body workout and a dynamic and explosive training method.
Certainly, battle ropes are large and heavy, which adds resistance to work your muscles like never before. Battle ropes strengthen the abdominals, arms, and shoulders, in addition to providing a full body workout all at once.
Keep in mind that battle rope training activates all muscle groups simultaneously and allows freedom of movement. In fact, if you want to condition your upper body, battle ropes are the best tool. Discover some exercises below.
Battle rope exercises
1.-Alternative wide circles
The first movement is one of the most basic. The wave movement focuses on toning the arms and shoulders while increasing the heart rate. To do this exercise you need to hold a rope in each hand with your palms facing each other and your thumbs on top of the rope.
Then, extend your arms with a slight bend in the knees. Lift one arm at shoulder height and, when you drop it down, raise the other arm to shoulder height and maintain this alternate pattern. Try to perform all the movement in a squat position if you want to work more on the lower part of your body.
2.-Jumping jacks
Next, we present the jumping jacks. These are one of the workouts that make up our list of battle rope exercises. This movement combines the traditional jump rope exercise with the ropes to obtain a greater intensity. As with the other movements, you should stand with a slight tilt in the knees and place the ropes at shoulder height.
You must hold a rope in each hand with a reverse grip and perform the traditional jump rope exercise. This consists of doing lateral jumps (outside and inside the ropes), while your arms move up and down. The resistance added by the strings will strengthen, not only the arms and shoulders but the whole body. The exercise should be performed for one minute.
3.-Side slams
Thirdly, we introduce side slams! To carry out this exercise you need to start by standing with a battle rope in each hand. Next, raise both hands up to your head while you turn your body to the right and advance with the right foot.
Keep in mind that while you’re pouncing, you must pull the ropes down to touch the ground at the lowest point of your attack. Repeat on the other side, in this case throwing forward with the left leg. You must alternate 10 repetitions on each side.
“Never lower your head. Never give up and if you feel like crying, find another way. “
-Satchel Paige-
4.-Side movements with alternative waves
To begin this exercise, you must stand while holding a battle rope in each hand. The feet should be beyond the shoulders with the knees slightly bent. Start shuffling to the right while raising the right hand and the rope to the level of the shoulders, while simultaneously lowering the left hand and the rope down to the level of the hips.
This thrust must be strong so that the ropes move in opposite directions. You must alternate your arms quickly while moving five steps to the right. Without stopping the movement of the arms, change the direction and take five steps to the left while you continue moving the rope with alternative waves. To finish the exercise, you must repeat three times in each direction.
5.-Shoulder circles
Despite being a seemingly simple movement, our last exercise is ideal for strengthening the shoulders. To begin with, you should stand with your feet at shoulder width and your knees slightly bent.
Next, hold the rope with your palms down, raise your arms over your shoulders, and move your arms as if you were drawing circles. Remember that you must make the circles in a clockwise direction for 30 seconds, then repeat in the opposite direction for 30 seconds.
Finally, remember that the battle rope is ideal for fat burning and muscle development of weight training, as well as improving cardiovascular fitness. So what are you waiting for to begin your training with battle ropes?