The Battle Rope to Reactivate Your Workout

The battle rope is a thick and heavy rope, made out of nylon. It's about 20 meters long and 40 millimeters wide. It's helpful in a variety of CrossFit routines and will reactivate our workouts.
The Battle Rope to Reactivate Your Workout

Last update: 08 January, 2019

Find out how to reactivate your workouts with the help of this accessory. This article will discuss all the ways you can use the battle rope in your daily training.

Reactivate your training and increase your strength

No matter what exercise routine you have, resistance should be a vital element in your training. Strength is also essential, not only at the gym but for your daily life.

Just as cardio can help with cardiopulmonary resistance, we need another type of exercise to help our strength resistance. The good news is that the fitness world is constantly developing new types of exercises. Thus, the battle rope is perfect for use in CrossFit routines.

What is the battle rope?

The battle rope provides intense training that is also low-impact for your knees and ankles. The best part is that the exercises that use this tool are actually really fun to do. They are dynamic and entertaining, while still being intense and great for burning calories.

The battle rope exercises are fun and intense at the same time

It’s a good idea to reactivate your workout routine using the battle rope because it’s good for working out your biceps, triceps, shoulders, and core. It even helps you work on your glutes, quads, and hamstrings. It’s a complete workout!

The best exercises with the battle rope

In order to get the expected results with the battle rope, you must maintain a moderate intensity while using it. It’s imperative to maintain good posture on your back and knees and we do recommend that you wear gloves while using the battle rope.

Next, we’ll give you a CrossFit routine that includes using the battle rope, or CrossFit rope as it’s sometimes known. Try to do this routine 2 or 3 times, while exercising for 30 seconds, and resting for another 30 seconds.

1. Double wave

While this is a simple battle rope exercise, it’s not easy to grasp. Put the rope on the floor in the shape of a U and hold the ends in each hand. Then, slightly flex your knees, as if you were doing a squat.

Raise your arms and drop them at the same time with all of your strength. The rope must make a wave on each side and meet at the far end.

2. Alternative wave

This exercise might seem simple, but it requires a lot of coordination and strength. It starts out the same way as the previous exercise, but with each pulse, the arms move in opposite directions. In other words, when one arm goes up the other one goes down.

The rope must make a wave with each pulse, hence the name “alternative wave”. Make sure you give this exercise your full effort to make it dynamic and fast-paced.

3. Power slam

Once you’ve practiced the two previous exercises with the battle rope, you’ll want to start increasing the difficulty. As the name suggests, the power slam is an explosive strength exercise. It’s perfect for releasing stress at the gym.

And so, start out by opening your legs as wide as you can, as if you were doing a sumo squat. Then put the two ends of the battle rope (one next to the other) in front of you. Next, grab each end with your hands and raise your torso while lifting your arms up above. Finally, drop your torso in a squat position, as low as possible.

Of course, there are many other options for types of exercises that you can do with the battle rope. Make sure you start including this incredibly useful tool in your workouts to reactivate your routines. Don’t forget to continue increasing the difficulty periodically. We’re sure you’ll have fun!

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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.