Have you heard of the latest toy to break into the fitness scene? Battling ropes serve as a simple, yet effective tool for a full-body strength and conditioning workout. If you’re looking for something unique to add to your home gym, look no further than battling ropes.
Battling ropes are typically 1.5 – 2 inches in diameter, 50 or 100 feet long, and have handles at both ends. The concept behind battling ropes is to create waves with the rope by moving your arms and body explosively and for a prolonged period. Battling rope workouts do more than just build strength; they also help build speed and endurance.
5 Grueling Battling Rope Moves
1. Arm Waves
If you’re just starting out with battling ropes, arm waves is a great basic move to get the feel for the motion and intensity. Arm waves are great for working your triceps, shoulders, core and quads (hey, we told you this was a total body workout). Stand with your feet shoulder-width apart, knees slightly bent. Hold the two handles, one in each hand, and move your arms up and down quickly so that the rope resembles the motion of waves. For your first battling rope workout, try to carry out this move for 15 seconds.
2. Arm Circles
Arm circles target your quads, shoulders and core. Stand with your feet shoulder-width apart, knees slightly bent. Holding one handle in each hand, move your arms in counter-clockwise circles for 15 seconds.
3. Side Throws
Side throws work your quads, shoulders, core, triceps and back. Stand with your feet shoulder-width apart, knees slightly bent. Hold the two handles, one in each hand, together on one side of your body. Lift the rope and throw it to the other side of your body. Throw the rope back to the starting position and repeat this motion for 15 seconds.
4. Plank Pull
The plank pull targets your core, triceps and shoulders. You’ll need some type of post to wrap the rope around to complete this move. Wrap the rope around the post one time and go into a plank position next to the post. Balancing on one hand, use your free hand to pull the entire length of the rope towards you. For increased resistance, wrap the rope around the post an extra time!
5. Side to Side Waves
Side to side waves target your core, shoulders, quads and triceps. Stand with your feet shoulder-width apart, knees slightly bent. Holding one handle in each hand in front of you at waist level, move your arms side to side quickly for 15 seconds.
If you’re still standing at the end of these reps, go ahead and do each one again. Next time, you can do longer reps if 15 seconds isn’t long enough. I promise you once you start incorporating battling ropes into your workout, you won’t be able to stop. The strength and conditioning results are unbeatable!