You may have seen them in your local gym: those thick, rugged ropes of 30 to 50 feet long. Maybe you’ve even seen them being used. And although you’ve been interested in trying them for a while, in the end you’ve always reverted to your trusted barbell or dumbbells.

There’s nothing wrong per se with sticking to a limited set of equipment but by expanding your horizons and adding different pieces of gear to your training program, you can make your training not only more diverse (and fun), but also more effective! Battle Ropes are a simple tool that make such an excellent addition to your training.

The Benefits of Battle Ropes

Besides making your training more varied, there are plenty more benefits associated with battle rope training.

Work Multiple Muscle Groups At The Same Time

Battle rope workouts don’t train muscles in isolation. Instead, multiple muscles are engaged at the same time. Depending on the exercises you’re doing, you can work your grip, arms, shoulders, back, chest, legs, and core simultaneously. This helps you build functional, real-life strength that translates more easily to day-to-day activities than, for example, isolated bicep curls.

Work Each Arm Individually

This helps eliminate any strength imbalances between your arms and shoulders as you will not be able to compensate one side’s relative weakness with the other.

Makes Cardio Fun

Battle ropes are the perfect equipment to train explosive strength, but they are also a great way to get your heart rate up and work on your aerobic fitness without even getting near a treadmill.

How to Install a Battle Rope

Battle ropes are easy to install at home. You’ll want to carefully evaluate the space in which you’re installing your battle ropes. You need enough room for a range of rope exercises without having to worry you’ll damage the floor or surrounding furniture. Basements, garages, gardens, and home gyms are usually well-suited to the job. Use battle rope anchor straps to attach your ropes to a fixed point. This will prevent your ropes from coming undone during your workout and prolong their lifespan by causing less direct wear and tear.

Full Body Battle Rope Workout for Beginners

Perform each of the following movements for 30 seconds. Rest a full minute (you’ll need it!) before moving on to the next exercise. Repeat the circuit three times.

Alternating Waves

Alternating waves are battle ropes’ signature move. It’s an excellent movement to train your entire upper body, quads, and glutes.

• Face the anchor, holding a rope in each hand.

• Bend your knees slightly and lean forwards.

• Whip one arm up and down to create a wave pattern that reaches all the way to the anchor.

• Repeat this movement with your other arm to create a continuous wave pattern.

Progression - add slack to the rope; less slack makes it easier. This goes for the following exercises as well.

Power Slams

This is a great exercise to target your core as well as your arms and shoulders. It closely resembles the movement pattern of a ball slam.

• Face the anchor, holding a rope in each hand.

• Stand with your feet shoulder-width apart.

• Raise both hands over your head and slam the ropes down as hard as you can.

• Repeat at a fast pace. You can make this movement easier by raising the ropes less high.

Progression - Start the move in a squat position, extend the hip and jump up in the air whilst you simultaneously swing the ropes as high as you can before slamming down. Be prepared for some serious quad burn!

Battle Rope Crossovers

This movement also works the core but with a focus on the obliques. You’ll also feel this one in your shoulders and upper back!

• Face the anchor with a rope in each hand; feet flat on the floor.

• Raise the ropes above your head, lifting them to your left.

• Slam the ropes down hard to your right.

• Repeat this movement on the other side. Remember, you’re always lifting and slamming the ropes to the opposite side.

Battle Rope Thrusters

This exercise is great for athletes who also love a bit of barbell action. The movement pattern of the battle rope thruster is the same as that for the barbell version.

• Stand with your feet shoulder-width apart, holding a rope in each hand on your shoulders. There should be little slack in the rope.

• Hinge at the hip to squat down.

• Extend the hips in a powerful movement and press the ropes overhead until your arms are extended.

• In a fluid motion, bring the ropes back to your shoulders and drop down into your next squat.

Now that you know how to use the battle ropes, there is no excuse not to add them to your home gym. As with all new equipment, it may take a few tries to get the hang of it. But once you’ve mastered them, you’ll find that battle ropes are an awesome addition to your training!

Written by guest author Lisanne Van Ingen.

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Tags: Equipment > Battle Ropes ; Exercise Type > Conditioning ; Misc > Workout