How to use battle ropes in a Proper way? What muscles do battle ropes work?
Commonly used by MMA fighters, athletes or even for military training, battle ropes are great for building muscle mass and boosting your endurance, all while getting rid of excess fat.
But “how to use battle ropes?” and “what muscles do battle ropes work?”
Learning these things is essential if you’re looking to save yourself a couple of hours at the gym. Only half an hour of battling ropes exercises can work your whole body if you’re willing to throw in some mixed exercises as well.
Common Battle Rope Workout
- Double waves
Hold the ends of the ropes at shoulder length apart, place your legs in a slightly bent position, then lift your arms at once and make a double wave.
This rope exercise is excellent for your whole upper body and your legs, due to applying tension on almost all your muscles simultaneously.
- Power slams
Give your anaerobic strength a boost by taking a hold of the ends, lifting them above your head and then slamming them down with all your power.
End the movement in a squat for a maximum effect. However, keep in mind that these power slams require a proper posture as well as strength.
- Outside circles
Battling ropes are also beneficial for the joints. Start by moving your arms in a circular motion, to the outside. Also known as the clockwise move, this will ensure that your shoulders get a full workout as well.
Inside circles or counterclockwise circles will have the same effect, so try to perform one set at a time.
- Slide slams
Similar to power slams, slide slams require you to lift the ropes above your head and then slam them down, but instead of doing the motion in front of you, you’ll raise your hands to the left, and propel the rope to the right.
This exercise will work your oblique muscle and strengthen the core.
- Alternating waves
Start be squatting down a little and setting your hands at shoulder length apart, but instead of simultaneously moving your hands and creating waves, you’ll move your hands independently.
It’s a more rapid move than double waves, but it will increase your balance and hand coordination.
Use a low squatting position, and keep your elbows near your body. Then, you’ll have to move your arms just like a bird. It doesn’t have a wide range, but it involves putting all your strength in performing it, thus making it a challenging exercise.
Although it may appear funny, doing flyes will give your back a thorough workout.
- Grappler throws
Find a comfortable and well-grounded stance, then pivot your torso while holding on to the ends. It’s a throwing motion that will strengthen the core muscles, as well as your back muscles.
This is a demanding exercise that will leave you breathless, but will work out your hip joints in the process.
You can add jumping Jacks to double waves or alternating waves by simply jumping every time you have to create a wave. This trick will help you work your legs as well, and you’ll avoid getting a stiffness in the lower part of your body.
In addition, it will increase the difficulty level and make you break off a sweat faster.
- Plank waves
Begin by taking a plank position and hold one end of the rope with one arm. Make five arm waves while maintaining position, then alternate hands. Start by doing one rep with each hand then move to two reps.
This exercise will allow you to work your whole body simultaneously and will boost endurance levels while working out your forearms.
Battle Rope Challenges
- Create a powerful wave
Instead of just making waves, try to generate enough power so that the waves “hit” the anchor.
- Keep a 5-minute wave
5 minutes may not seem much at first, but it’s enough to increase your endurance and give you a serious cardio workout.
- Increase the number or waves
Start counting how many waves you can create per minute. Try to make 140 waves per minute and then see if you are able to hold them for 5 minutes.
Buying Tips for Battle Ropes
You’ll usually find them in a combination of polyester and Poly Dacron. These two materials will ensure that the cords are elastic enough, but also sturdy and resistant.
To against water and friction, the ends will be covered with a plastic material that will also provide you with a better and more comfortable grip.
The best battle ropes come with a three-strand construction for a maximum durability and resistance. This type of construction will prevent the cord from abrasions and breaks.
According to your level and how much you’ve worked with them, you can choose a 30-feet long rope (this is for beginners), a 40-feet one, or a 50-feet one, which is for an intensive training and it’s harder to maneuver.
Just like a longer length will add to the difficulty level, so will its thickness. Start with a 1.5″ battle rope and slowly move towards thicker ones, so that you’ll be able to sustain at least a 15-minute training session.
A few manufacturers will include in the package a DVD with some basic exercises to get you started on the right path. Although you can find a variety of exercises online, a DVD will save you time.
Some battle ropes come with nylon anchors straps and a carabiner, so you’ll easily wrap your battle ropes around a bar or a tree and get your training started in no time.
Best Battle Ropes to Use
1. Garage Fit Poly Dacron Battle Ropes
This is definitely one of the best and sturdiest ropes you can find. It’s made to be heavily used and will last you a long time due to the quality of the material that prevents breakage.
The heat shrink caps placed at the ends of the rope have a dual purpose. First, to avoid unraveling, and second, to give you a firm grip.
Available in three lengths, one of 30 feet, one of 40 feet and one of 50 feet, you can choose which one of them is suitable for your home or backyard. Also, it has 1.5”, thus making it perfect and easy to take with you when you go in the park or at the gym, considering that it doesn’t weigh too much.
They are made from 3 strands of polyester to ensure a wear-resistant product. So, the Poly Dacron battle ropes are perfect for outdoor activities and are made to last.
2. NEXPro Polydac Undulation Rope
With a highly durable and resistant material and a 3-strand construction, NEXPro offers great battle ropes for maximum efficiency and the best training possible.
The Heat Shrink Caps will give your hands a comfortable grip while protecting the ends of the rope.
The material is 100% polypropylene and polyester, so we know that it won’t break easily and will provide you with a reliable training rope. It doesn’t require much maintenance, and also, it has a waterproof sleeve, and it’s resistant to abrasion.
3. Zeny Poly Dacron Length Battle Rope
Zeny is one of the best manufacturers of sports equipment and offers a battle rope that is resistant to friction, so you can wrap it around anything and know that it won’t break.
Made 100% from Poly Dacron material, this training rope can sustain a lot of abrasions, without endangering its safety.
The heat shrink caps make for nice ends to the rope and have an optimal hand fit. This battle rope will increase muscular endurance while stepping up your cardio workout, in no time.
4. BuyJumpRopes EliteSRS Fitness Battle Ropes
With the perfect combo of elasticity and durability, this battle rope makes for a great piece of equipment for CrossFit, fitness or strength training. The extra long handles offer a great grip, and the manufacturer guarantees that they’ll never get loose or come off.
It comes in various colors and sizes, so if you’d like something other than black, this is your chance. In addition, to provide you with the best battle rope workout, BuyJumpRopes includes in the package two nylon anchor straps and a carabiner to ensure that you’ll be able to train wherever you’d like.
5. Fitness Solutions Training Rope
Fitness ropes are made and hand crafted in the USA while being created for the best workout possible. They are good for burning calories or just staying in shape.
They come with a video of 18 exercises that will help you start on the right foot and get the most of a training session.
It features a 3-strand twist design that enhances its durability, and it’s made from a quality material that prevents tearing. You can choose from 30, 40 or 50 feet in length, so go for a shorter length if you’re a beginner and move your way up slowly.
6. Giantex Workout Battle Rope Black
Created for strength training and improving endurance levels, this product will take your battling ropes workout routine a step higher.
A single half an hour session will burn around 500 calories, and combined with leg exercises, will provide a full body training routine. It’s perfect for everyone who wants to get in shape. So, this
Poly Dacron rope is wear resistant, so you don’t have to worry about changing it every year.
It has a 1.5″ diameter, so you’ll also have a good and comfortable grip while using it.
7. CFF Polypropylene Battling Rope
Resistant to extreme weather and with an anti-shrink end, this rope is a great investment and a long lasting one as well.
The material will guarantee a long lifespan for the rope and will sustain heavy ropes workout due to being 100% Virgin Polypropylene. It’s ideal for a workout in the park or indoors. Just secure it around a bar, start exercising, and you’ll lose weight in no time.
8. FitnessCrossfit Training Ropes
These battle ropes will boost your strength and power, which makes them excellent for general fitness, tug of war or CrossFit sessions.
Used by athletes, MMA fighters or for military training, battle ropes represent a great way to increase your endurance while breaking out a sweat. 20 minutes of making waves will help you get rid of calories. Also, rest assured that these ropes will not shed or break due to an intensive workout.
Many athletes combine battling ropes with a jumping rope so that they’ll get the best of a workout. The key for a well-built physique is to work as much of your muscles as you can, at once.
What Muscles Does a Jumping Rope Work?
A jumping rope will ensure that you give your upper body and lower body a full workout. You will also be able to incorporate cardio exercises into this type of workout.
- Calves and thighs
Your calves will have to propel you each time you hit the floor, thus making them the usual target when using jumping rope. At the same time, the glutes will get a fine training session, together with the quadriceps and the hamstrings.
- Chest and core
Although the biggest pressure is put on your legs, by continually moving your hands and keeping your balance, the torso will also benefit from a jumping rope. Your back is no exception, so rest assured that you actually work your entire upper body.
- Arms and forearms
Your biceps and triceps aren’t forgotten when using a jumping rope. Besides improving hand coordination, you’ll obtain better defined and lean muscles in your forearms as well. The tension you’ll feel on your shoulders is a sign that your joints will gain flexibility, which will allow you a wider range of motions.
Battling ropes is an excellent way to build up muscle mass and lose the fat that surrounds the muscles while keeping up with an intensive cardio workout.
If you’re still wondering “what battle rope size should I get?”, keep in mind that the goal is to be able to sustain a training session of at least 15 to 30 minutes. So, instead of going for a thicker rope, choose a 1.5 inches rope that will ensure you’ll build up some stamina before moving on to the next level.