Battle ropes are excellent fitness equipment for intensive workouts and great for targeting the whole body.
Having more than 10 years of experience in fitness and conditioning, I singled out the 5 best battle rope exercises for building muscle and burning fat. I tested them all to ensure their effectiveness in a single workout program.
After reading this article, you will get tips for battle rope exercises and learn their most important benefits.
Quick Summary
- Alternative waves are the most functional battle rope exercise to challenge your core.
- Battle ropes are highly efficient for both aerobic and anaerobic conditioning.
- Don’t forget to breathe while doing battle ropes since that will build lactates in your system.
4 Battle Rope Exercises
Below you can find 5 battle rope training exercises that will build your physique, increase lean muscle mass, and burn fat.
My team and I previously tested all these and other battle rope exercises to ensure they were the most effective for before mentioned claims.
1. Bilateral Waves
Bilateral waves are an excellent battle rope exercise essential for effective battle rope workouts.
It activates muscles such as the erector spinae, latissimus dorsi, and triceps.
How to perform bilateral waves
- Assume a standing position where your feet are shoulder-width apart. Hold one rope in each hand. Also, the ropes should have some slack.
- Bring your shoulders back, knees slightly bent, and engage your core musculature.
- Start the exercise by simultaneously swinging both ropes below shoulder height, then swing them in the opposite direction (back down). The movement should remind you of a wave.
- Bring the ropes back up when they reach the bottom position and repeat the movements for the desired time.
- For beginners, do 15-20 seconds and rest 45 seconds between the sets.
2. Unilateral Waves
Battle rope unilateral waves (alternating waves) are alternating versions of battle rope bilateral waves. It targets the same muscles as bilateral waves but requires extra activation from your core musculature, particularly obliquus internus and obliquus externus.
How to perform unilateral waves
- Assume a standing position, your feet shoulder-width apart, and hold one rope in each hand. The ropes should have some slack.
- Slightly bend your knees (a quarter squat position), straighten your back by bringing your shoulders back, and engage your core musculature.
- Start the exercise by swinging one rope up with your right hand. Pull your left hand up as you start lowering your right hand, so the movement follows the alternating pattern. The goal is for ropes to move in the opposite direction from one another.
- For beginners, do 2-3 sets of 20 seconds, then rest for up to 1 minute to fully recover.
3. Rope Slams
Rope slams or power slam is a more challenging version of bilateral waves.
They will be tough and demanding on your back musculature, particularly your erector spinae and hamstrings, since your hip will constantly be challenged to complete a powerful flexion.
How to perform rope slams
- Assume a standing position where your feet are hip-width apart, and hold one rope in each of your hands. The ropes should have some slack.
- Slightly bend your knees, straighten your back by bringing the shoulder back, and engage your core musculature.
- Start the exercise by pushing the balls of your feet and extending your legs. At the same time, lift the ropes with both arms extended over your shoulders (head height).
- When the ropes reach their pick, slam the back down as hard as possible into the floor.
- When the ropes slam the floor, reverse the movement by repeatedly bringing them over your shoulder.
- Repeat for the desired time, preferably 15 seconds, and rest as much as you need to recover fully.
Also Read: Best Weighted Jump Ropes
4. Alternating Wide Circles
Battle rope alternating wide circles is a challenging battle rope exercise, especially for the shoulders.
It activates your anterior deltoid, lateral deltoid, posterior deltoid, triceps, latissimus dorsi, and more.
How to perform Alternating Wide Circles
- Assume a standing position where your feet are hip-width apart, and hold one rope in each of your hands. The ropes should have some slack.
- Slightly bend your knees, straighten your back by bringing your shoulder back, and engage your core musculature.
- Start the exercise by swinging the rope with your right hand to the side in a circular motion.
- When the rope returns to the starting position, do the same movement with your opposite hand.
- Continue alternating between the hands for up to 20 seconds, and rest as much as you need to recover fully.
Tips for Battle Rope Exercises
Here are some useful tips for battle ropes workout:
- Change the movements - Always add versatility to your battle rope exercise to achieve better results. Every other workout focuses on another battle rope exercise variation.
- Increase the rope length - If you want to challenge yourself more, increasing the length is the easiest way. The further away the ropes are, the greater the leverage, meaning moving them harder. You can also select a thick battle rope that is heavier and increases the resistance.
- Add them as a finisher - Battle rope exercises are excellent to implement as a finisher exercise. They will get what's left of you at the end of your workout to ensure you leave everything in the gym.
- Include your core - Don't forget to activate your core musculature when doing battle rope exercises. They are suitable for challenging your core and building better abdominal muscles. Try half kneeling position variations with standing up to include your core.
- Breathe - Don't forget to inhale and exhale. Holding your breath while performing battle rope exercises can activate the lactate mechanism, which provides energy when oxygen is absent from your body.
Incorporate these tips for maximal battle rope effects, and don't forget to program the exercises into your workouts accordingly.
What Are the Benefits of Battle Rope Exercises?
The benefits of battle rope exercises are working both your aerobic and anaerobic energy systems and better core development and conditioning.
A battle rope workout can improve your cardiorespiratory system [1].
The battle rope system also works on your anaerobic endurance, which is essential for combat sports and any sport requiring high upper-body output [2].
"The biggest benefit of battle ropes is that they work your entire body. While you may think of them as a predominantly upper body workout, they can also work your lower body and core if you use them effectively."
- Jacob Wymer, a Powerlifting Coach, and Ph.D. Student of MSc Sport Biomechanics
FAQs
How Long Should a Battle Rope Workout Be?
How long a battle rope workout should be will depend on your fitness level. However, beginners should start with 15-second bouts and rest between the sets for over 45 seconds.
Is It Ok to Do Battle Ropes Every day?
Yes, it is ok to do battle ropes every day. However, there is a high chance of overdoing battle ropes and overtraining your body which is bad for your musculature since it won’t have enough time to recover.
Is Battle Ropes a Full-Body Workout?
Yes, battle ropes is a full-body workout. Battle ropes will activate your upper body, lower body, and core musculature for a total body workout.
What Is the Best Battle Rope Exercise?
The best battle rope exercise is unilateral or alternating waves.
This exercise, along with battle rope power slam and battle rope Russian twists, challenges your whole body while aiding the functional component of asymmetry and significantly testing your core musculature.
If you are a beginner, you will need adequate battle ropes with proper length and weight to perform alternative waves.
Read our expert guide on the best battle ropes to ensure you don't pick the wrong one.
Let me know which battle rope exercise is your favorite and why.
References:
- https://pubmed.ncbi.nlm.nih.gov/29847529/
- https://pubmed.ncbi.nlm.nih.gov/32091465/
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