The Battle Rope a New Ally for Your Routine

If you're interested in training with battle ropes, we'll share everything that you need to know in the following article.
The Battle Rope a New Ally for Your Routine

Last update: 02 March, 2019

The battle rope allows you to burn fat and build muscle at the same time. Keep in mind that the use of the battle rope also tones your muscles and improves your aerobic capacity. These are just a few of the many reasons that it should become your ally at the gym.

You can acquire all of the necessary equipment to workout whenever and wherever you want. The ropes are very easy to configure, all you need is a handrail as an anchor point.

The battle rope is without a doubt a great method for full body training. While using your hands and arms to move the rope you work your upper body. In addition, the exercise includes squats which will help work your lower body.

Battle rope routine

When it comes to the workout sessions, they do not have to be long. Battle rope sessions are usually fast and efficient. As always, this will depend on your individual fitness level.

How to use the battle rope?

In order to use the battle rope, you must first relax. Do not tense your body as this will exhaust your endurance levels quickly. Take a deep breath, relax your arms and hold the rope lightly. If you follow this advice you will be able to move the rope faster and maintain the intensity of your sessions.

The battle rope will allow you to work your whole body thanks to the muscles that you’ll be using to increase the power and intensity of the movements. Your hips and legs also play an essential role in this exercise.

Furthermore,  it’s important to combine your movements with your breathing pattern. As the exercise increases in speed and intensity, so should your breathing. Make sure you avoid being too rigid when you use your battle rope.

What are the benefits of exercising with the battle rope?

Mental strength

When you start using the battle rope, it may seem impossible to maintain the intensity for a long period of time. However, as you train, you will overcome mental barriers and have more confidence in your ability.

It’s for everyone

Fortunately, you don’t need to have a certain level of fitness to use a battle rope. Anyone can start training with battle ropes. Don’t forget to increase the intensity as you train. All you need to do is pick up the rope and start!

Better balance

It doesn’t matter if you are trying to create circles, pull the ropes or lift them, stability and balance are always reinforced. Through these repetitive movements, you’ll become stronger and more balanced.

Reduced injuries

Another benefit is that because it’s an exercise that increases strength and uses contra-lateral movements, there’s only a low risk of injury.

“You cannot put a limit on anything. The more you dream, the farther you get”.

Michael Phelps

What exercises can I perform?

The following are a few exercises that you will be able to perform with your battle rope:

Alternate waves

Take the ends of the rope, and simply lift it up with your right hand and down with your left hand. Keep making these movements as quickly as you can.

Double waves

Hold the ends of the rope and move it up and down with both hands at the same time.


This is one of the most fun exercises that you can do with the battle rope. In order to perform it, hold the ends of the rope and move your arms from side to side simultaneously in order to make the battle rope move like a snake.


Hold the ends of the rope and move them in a circular manner. Your right hand should move clockwise and your left should move anti-clockwise.

Finally, do not forget that the battle rope is a tool that can be adapted for all sorts of training. It can be used by beginners and experts alike. Don’t hesitate to get started and experience all of the benefits first hand. What are you waiting for?

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.