5 Effective Battle Rope Exercises And Their Benefits


Training with Battle ropes is one of the activities undertaken by people doing CrossFit exercises. Battle rope exercises are becoming more and more popular due to its comprehensive effects. Read about how to train with ropes and learn about battle rope exercises.

What is the battle ropes training?

Training with ropes is used to increase body strength and before it hit the CrossFit, people practicing martial arts have already been using it. Exercises with battle ropes involve the whole body and, unlike static lifting and lowering of the barbells, they are very dynamic. You can perform various types of movements with the rope i.e whipping, lifting, pulling, dragging, spinning. You can also jump and do squats with the battle rope, but the most popular are waving movements. 

It has been assumed that training with ropes works mainly on the upper body parts, after all, we use battle ropes with our hands. However, the movements performed also involve the muscles of the abdomen, back and buttocks, and with the use of jumps and sit-ups, also lower limbs. Training is usually done by using one rope, which is about 9-12 meters long, 40-50 centimeters in diameter and weighs between 9 and 18 kilograms. The heavier the battle rope, the more effort it requires from the practitioner to set it in motion. The rope bends in half (usually it is attached to the middle of the floor or wall or simply bent at this point by the person exercising).

Who is the battle ropes training for?

Everyone can try their hand at battle rope training, but as with other activities, beginnings can be difficult. Usually, this kind of exercise is recommended for people with crossfi experience.

The right choice of rope is a separate issue. Battle ropes have different diameters and lengths, so choosing the right equipment for your abilities is not a problem. It is worth remembering that the longer and thinner the rope, the harder it is to introduce it into the waving. The closer to the place where the rope is bent, the bigger it will resist. People who will already have experience in training with ropes, can diversify it, directing the battle rope not only up and down, but also sideways and round.

How to choose a good exercise rope?

In order for the rope training to be the most effective, it is necessary to choose the right equipment for the exercise. As Battle ropes are not cheap (one costs from $60 to $150), it is worth considering to purchase the most durable equipment. If we train in a club where battle ropes are available, knowing which model to use will also be useful. So what do you pay attention to when choosing a battle rope?

A battle rope is a type of combination rope (also called Poly Dacron rope) made from Polypropylene and Dacron plastic fibers with a dense weave. These artificial materials provide the product with adequate strength. Often in the middle of the battle ropes, an additional covering is placed usually made from leather, protecting the rope against abrasion. A good solution is also the choice of a rope with special wrist straps that protect it from being released from the hand. Bet on equipment with frayed and waterproof tips, allowing training in the hall and in the open air.

Benefits of Battle Rope Exercises

  • Training ropes are easy to use, training with them is fun and effective.
  • Studies have shown that in half an hour you will spend from 300 to 500 calories, while the increased level of metabolism will be maintained for 36 hours after exercise.
  • The movements with the training ropes repeat the movements that you perform in everyday life, whether during sports or on the way to work.

Some Effective Battle Rope Exercises

Double Wave

To start the exercise, stand in the half-squat position, make sure that the spine stays even, and the legs are slightly wider than the shoulders, the toes are pointing forward. Take a rope in each hand and move your hands up and down together to create a wave-like movement in the ropes. The body should remain motionless, and all attention should be focused on a steady pace, as if you beat the drum. This movement will help to work out your forearms and shoulders, as well as the body’s stabilizing muscles.

Intermediate Wave

This exercise is similar to the previous one, Double Wave, in its original position and technique, but instead of moving your hands together, raise one hand up and the other down, then change hands.  Offset rhythm allows you to work out other muscles stabilizers than those that were involved in the implementation of the Double Wave. This exercise is also aimed at your arms and shoulders, and also has a complex effect for all muscle groups.

Lift & Throw

Stand in the half-squat position, take a tight rope in each hand and pull it tight. Raise the ropes above your head, then sharply drop them down to the right and release. Raise again, stopping for a split second with a flat back, and sharply throw it on the floor to the left. This exercise works particularly well on stabilizing muscles, and also includes the external oblique abdominal muscles, in addition to the arms and shoulders.

Double Leap

Remember how you used to jump over a double rope when you were a kid? Well, for adults, too, there is such a rope. Take a rope in each hand and begin to perform circular movements. Your right hand should move counterclockwise, and your left hand should move clockwise. After each set, change the direction of movement of the hands. This exercise works the forearm in addition to the shoulders and stabilizing muscles.

Double Wave With a Variable Loss Back

This is the most difficult of the exercises, as it combines the Double Wave with the second exercise. You need to perform the Double Wave with your hands, but instead of keeping your legs still, take a step back with your right foot and tap the floor with your knee. Raise and return your right leg to its original position, then repeat the whole exercise with your left leg. This is undoubtedly a comprehensive workout for the whole body, which allows you to work out the quadriceps with your hands, shoulders and stabilizing muscles.