To get the best results, consider the following tips: Take a 30-second break and repeat for 3–4 reps or move on to the next exercise. Continue this movement for 30 seconds.It will look like a wave along the ropes. Swing both ropes up to just below shoulder height at the same time, and then swing them back down.Bend your knees slightly, bring your shoulders back, and engage your core.Start with your feet hip-width apart, holding one rope in each hand.Here are five battle rope exercises you can try. Once you’ve selected your rope, you’re ready to get started. However, this will depend on the ropes available at your gym. It’s best to start with a lighter and shorter rope, which is usually around 10 feet (3 meters) long and 1.5 inches (3.8 cm) thick.Īs you get stronger, you can try longer lengths (up to 20–30 feet or 6–9 meters) and thicknesses (2 inches or 5 cm). If you’re new to battle rope exercises, you’ll likely have to go to a gym to try them. They’re low impact and can be performed sitting down, so they’re a great alternative to other cardio exercises. Summaryīattle rope exercises are great for building muscular strength, increasing cardiorespiratory fitness, and enhancing athletic performance. In fact, one study found that battle rope exercises performed standing or sitting can improve aerobic fitness ( 5). If you’re unable to exercise standing up, you can use battle ropes while sitting in a chair.īut don’t worry - you’ll still get in a great workout. Battle rope exercises can be done sitting down Therefore, you can get your heart rate up without putting excessive strain on your lower body. Most traditional battle rope exercises require your feet to be planted on the floor.

Battle ropes are low impactīattle rope exercises can be a good option for people who have lower body injuries or prefer low impact workouts. This is an important consideration when designing a training program specifically for athletes ( 1). However, using battle ropes can also lead to increased soreness and muscle fatigue, which may prolong recovery time and affect performance. In comparison, the aerobic endurance group had improvements in only aerobic capacity and upper body strength ( 1). In one study, 30 collegiate basketball players took part in either a battle ropes training program or an aerobic endurance program ( 1).Īfter 8 weeks, the battle ropes group had significant improvements in chest pass speed, jump height, core endurance, and shooting accuracy. Thanks to the strength training and cardio benefits of battle rope exercises, research has shown that incorporating battle rope exercises into sports training can significantly improve athletic performance. Battle ropes enhance athletic performance This can burn a high volume of calories in a short time frame while strengthening your heart ( 4). What’s more, one study showed that battle rope exercises significantly increase heart rate and are classified as vigorous activity. Swinging battle ropes requires your heart to quickly pump blood to all your working muscles.įor this reason, numerous studies have shown significant improvements in cardiorespiratory fitness after incorporating battle rope exercises for as little as 10 minutes per session ( 1, 3, 4). Battle ropes improve cardiorespiratory fitness The authors noted that increasing the rope weight over the duration of the study helped further improve strength ( 3).īecause you can swing battle ropes in many ways, you can target a variety of different muscle groups. One study found that performing battle rope exercises three times per week for 6 weeks led to significant improvements in upper body and core strength ( 3).Īfter 6 weeks, men and women were able to perform an average of 7 and 10 additional pushups, respectively. If you’re looking to target a specific area, you can change how you swing the ropes.įor example, bilateral waves (swinging the ropes with both arms at the same time) better target the erector spinae muscles, while unilateral waves (alternating arms) target the external obliques more effectively ( 2). Battle ropes offer a full-body workoutīattle ropes target most of the muscles in your body, including those in your abdominals, shoulders, arms, upper and lower back, and lower body ( 1, 2). What are the benefits of battle rope exercises?īattle rope exercises are popular for their many benefits.

Different muscular endurance exercises