Battling ropes provide an intense cardiovascular and endurance workout while incorporating multiple muscle groups and improving grip strength and shoulder endurance.
The goal of this exercise is to create and sustain velocity. Working the ropes also requires a coordinated physical effort that emanates from your core as these muscles are the prime movers required to initiate the movement and keep the momentum going.
You can use this exercise as part of a Tabata set (20 seconds activity and 10 seconds rest repeated eight times), a high-intensity interval training (HIIT) set or a straight set of 60 seconds or a set of 60 waves.
How to do it
Grab the ends of the rope in each hand with a neutral grip. Space your feet shoulder-width apart with your knees bent and your torso tilted forward at the hips. Lean back slightly.
The movement: With your arms slightly bent at the elbows explosively alternate your arms in an up and down motion to create a wave that runs down the length of the battling rope. Continue this movement by generating the force through your core and the velocity of the waves through your arms.
Two-handed battling rope slams (double waves): You can perform small or big wave two-handed slams by gripping the ends of the rope with both hands and executing each wave at the same time. Use the same set up and form as described in the alternating wave exercise.
Muscles targeted
Using battle ropes is a dynamic exercise that targets a wide range of muscles, with a primary focus on the upper body. The main muscles worked are the major shoulder muscles which are responsible for the extension and flexion of the shoulder joint, as well as the depression, elevation, and rotation of the scapula and clavicle.
Additionally, a large number of secondary muscles act as stabilisers and synergists to support the movement. These include the muscles that flex and extend the hips, the thoracic and lumbar spine, the elbows, and the wrists, along with the core stabilisers which are crucial for maintaining balance and power throughout the exercise.
Form tips
- Keep your back straight throughout the entire movement.
- Aim to keep a constant pace so that the waves don’t slow down. If the waves do not reach the end of the rope then rest and start another set.
- Ensure that you move your hands high and low, and fast enough for the waves to make it all the way down the rope.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.