A battle rope workout isn't just about flailing ropes around. It's a workout that can really kick your butt.
Whether you're new to battle rope workouts or looking to level up your existing battle rope workout routine, this guide will help you master every aspect of this powerful training tool...
You may think swinging some ropes around is easy … But I'm here to tell you that is absolutely not the case.
If this is something you've been curious to learn more about, look no further! Today, you'll learn everything you need to know about battle ropes and more.
What You'll Learn In This Article:
• What Battle Rope Workouts Are
• Benefits of Battle Rope Workouts
• Muscles Worked in Battle Rope Workouts
• Battle Rope Exercises
• How to Use Battle Rope Workouts to Your Full Advantage
What Is A Battle Rope Workout?
A battle rope workout is one that is done with long, thick, and heavy rope. This rope is anchored to a solid surface.
These types of exercise are usually used for fitness training to increase full body strength and conditioning (1).
In my experience, they can work just about every muscle in your body. Battle ropes are a great way to help take your training to the next level. They can also be a great way to switch things up in your workouts.
Regardless of how they're used, they've always forced me to put in the work and I know they can do the same for you.
Getting The Most From Your Battle Rope Workout: Form & Common Mistakes
Listen ... I've seen plenty of people grab those ropes and start swinging without proper form. Let me tell you, that's a quick way to limit your results! Here are the key form elements that'll make or break your battle rope workout:
Proper Form Fundamentals
• Maintain an athletic stance with feet shoulder-width apart.
• Keep a slight bend in your knees (never locked).
• Brace your core, keeping it engaged throughout the movement.
• Pull your shoulders down and back.
• Back straight - to keep your spine in a neutral position.
Common Mistakes to Avoid
• Letting your back round (this is a big no-no).
• Generating the movement from your arms alone. Power comes from your whole body!
• Standing too close to the anchor point.
• Gripping the ropes too tightly.
• Forgetting to breathe (yes, people actually do this).
Choosing Your Battle Ropes: The Right Tools for the Job
Before you jump into your battle rope workout, let's talk about what you're working with. The right rope can make all the difference...
Rope Length
Beginners: 30-40 feet
Intermediate: 40-50 feet
Advanced: 50+ feet
Rope Thickness
Beginners: 1.5 inches
Intermediate: 2 inches
Advanced: 2.5 inches
Weight Range
Light: 15-20 pounds
Medium: 20-30 pounds
Heavy: 30+ pounds
Pro Tip: If you're just starting out ... go with a 40-foot, 1.5-inch rope. This gives you plenty of room to grow while still being manageable for learning proper form.
Benefits of Battle Rope Workouts: The Science-Backed Results
Improved Cardiovascular Health
Cardiovascular health is something that we all need. At the end of the day, taking care of your heart can be important for long-term health.
One great way that you can work to improve your cardiovascular health is by using battle ropes (1).
Full Body Workouts
Battle rope workouts are a great way to crank up the intensity and really challenge your whole body.
While the exercise will mainly target your core, arms, and back ... you can certainly work your legs a lot too. We’ll talk about that a little bit later though. These full-body workouts are a great way to improve skeletal muscle performance (1).
I know we’ve touched on some of the muscle groups that a battle ropes workout will involve. So next, we’ll break down all of the muscles they target.
Muscles Worked In A Battle Rope Workout
These workouts are mainly to target your core, arm, back, and shoulder muscles … But the legs can be a great addition when properly added in.
Now, the specific muscles that are used will depend on the specific exercise, but these are examples of the muscle groups that battle rope movements can work:
Core Muscles
• Abdominals
• Obliques
Arm Muscles
• Biceps
• Triceps
• Forearm Muscles
Back Muscles
• Erector Spinae
• Latissimus Dorsi
• Trapezius
• Rhomboids
Shoulder Muscles
• Deltoid
• Rotator Cuff
Leg Muscles
• Quadriceps
• Hamstrings
• Gluteus
• Calves
Five Battle Rope Exercises
Below are just five of the exercises that you can do with battle ropes, but there are plenty of others you can do too.
But here are 5 of my personal favorites that I know can challenge you in your workouts:
• Bilateral Waves
• Alternating Waves
• Rope Slams
• Jump Slams
• Alternating Lunge Waves
Now when I tell you that your muscles will be feeling it when you do these correctly … I ain't lying. But I also want to run through exactly how you can go about doing each of them.
Bilateral Waves
1. Begin with your feet about hip-width apart with one side of the rope in each hand. Leave a little bit of slack in the ropes.
2. With your knees bent slightly, draw your shoulders back and keep your core engaged through it all.
3. Using both hands at the same time, swing your arms up to shoulder height and then back down. The ropes will create a wave pattern.
4. Immediately repeat that motion in rapid succession without stopping.
5. Continue this for at least 30 seconds or for as long as programmed.
Alternating Waves
1. Begin with your feet hip-width apart with one side of the rope in each hand. Leave a little bit of slack in the ropes.
2. With your knees slightly bent, draw your shoulders back, and keep your core engaged.
3. With your right arm, lift the rope up to about shoulder height. As you swing it back down, bring your left arm up. Move each side of the rope opposite to the other.
4. Continue this for at least 30 seconds or for as long as programmed.
Rope Slams
1. Begin with your feet hip-width apart with one side of the rope in each hand. Leave a little bit of slack in the ropes.
2. With your knees slightly bent, draw your shoulders back and keep your core engaged.
3. Standing on the balls of your feet, lift the rope with both hands. As you do this, extend your hips, knees, and ankles.
4. When the ropes reach their highest level, slam them back to the ground. At the same time, make sure you brace yourself for a comfortable landing in a half-squat position. This will be similar to a med ball slam.
5. Continue this for at least 30 seconds or for as long as programmed.
Jump Slams
1. Begin with your feet hip-width apart with one side of the rope in each hand. Leave a little bit of slack in the ropes.
2. With your knees slightly bent, draw your shoulders back and keep your core engaged.
3. Standing on the balls of your feet, lift the rope with both hands. As you do this, extend your hips, knees, and ankles to jump off the ground.
4. As your exit your jump, brace yourself for a comfortable landing on your feet. At the same time, when the ropes reach their highest level, slam them back to the ground.
5. Continue this for at least 30 seconds or for as long as programmed.
Alternating Lunge Waves
1. Begin with your feet hip-width apart with one side of the rope in each hand. Leave a little bit of slack in the ropes.
2. With your knees slightly bent, draw your shoulders back and keep your core engaged.
3. With your right arm, lift the rope up to about shoulder height. As you swing it back down, bring your left arm up. Move each side of the rope opposite to the other.
4. As you are rapidly slamming the rope, step back into a lunge position.
5. Continue this for at least 30 seconds or for as long as programmed, making sure you alternate legs with your lunges.
A Battle Rope Workout For You To Try
There are plenty of ways you could add these battle rope exercises to your workouts.
You could add just one variation at different times. You could also create a warm-up to begin your workout with some high intensity.
But right now, here's an example of what I would recommend using as a finisher with a few thrown together.
| Exercise | Sets | Time |
| Jump Slams | 3 | 30 Seconds |
| Rope Slams | 3 | 20 Seconds |
| Alternating Lunge Waves | 3 | 30 Seconds |
| Alternating Waves | 3 | 20 Seconds |
Give this a go at the end of your next workout day and you'll get the lungs working, your heart pumping, and your muscles fired up in a whole new way!
How To Get The Most Out Of Your Battle Ropes Workouts
So if you're looking for any type of workout, then I'm going to go out on a limb and guess that you are looking to see some sort of result.
Now, that result can look a little bit different depending on who you are and what you want to achieve.
But even with that, I'm confident in saying that you probably want to gain muscle, lose weight, live a healthier lifestyle, or some combination of those things.
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References:
(1) Bornath, Derek P. D., and Kenji A. Kenno. "Physiological Responses to Increasing Battling Rope Weight During Two 3-Week High-Intensity Interval Training Programs." Journal of Strength and Conditioning Research, vol. 36, no. 2, 2022, pp. 352-358.
