Who would expect rope would be one of the most effective pieces of workout equipment you could find? If you’re looking for an exercise that combines strength training and cardio, all without any hard-to-lug-around weights, then it’s time to loop those cords around a stable anchor and start swinging those arms.
Battle ropes (or battling ropes, as they’re sometimes called) are commonly used as part of CrossFit and other functional fitness routines, but their use actually predates these newer exercise programs. Battle ropes were first used by renowned conditioning coach and strongman John Brookfield, who found that moving heavy ropes in circular and linear motions not only raised the heartrate and broke a sweat (two well-recognized signs of aerobic activity) but also strengthened the arms, back, chest, legs, and core.
Today, trainers love battle ropes because they’re easy to transport and they offer a low-impact workout that doesn’t pose any danger to the joints. The National Academy of Sports Medicine cites battle rope workouts as something anyone of any age or fitness level can do, and the ISSA College of Exercise Science recommends battle ropes as a great option for people who are getting bored with their routine and looking for a new challenge (other options include medicine balls, kettle bells, and jump ropes). The American Council on Exercise encourages their use because they are a great way of working the entire body without having to jump from equipment to equipment.
If you’re buying a set of battle ropes, you’ll probably notice that there are a few options available. Ropes come in different lengths and thicknesses that will provide different challenges. Most are about 1 to 2 inches thick and somewhere between 25 and 50 feet. Look for heavier, longer rope if you want to up the intensity of your workout.
When you first use your battle ropes, be prepared to loop them around something heavy and stable, such as a tree or a pole. Another option is to buy an anchor strap specifically designed to keep battle ropes fixed in place—these are especially useful in the gym.
But once you have your battle ropes firmly fixed to an anchor, don’t just start swinging them around aimlessly without any idea of what you’re doing. Even though ropes are a low-impact activity, there is still risk of getting injured if you’re reckless with them. At the very least, you won’t see the gains you want to achieve.
Here are a few rope exercises you’ll want to try
Incorporate ropes into your workout by doing each exercise for 10 minutes, then switch to another activity (such as jumping jacks or pushups) for five minutes, followed by 10 more minutes of ropes. Follow this routine to fatigue. Remember you can always change the intensity of your workout by switching your grip (using an overhand grip, as if it were a handshake, or an underhand grip, as if you’re holding a microphone) or opting for heavier ropes.
Basic Waves
Grab a rope firmly in each hand and hold your arm stretched out in front of you. Keep your hands shoulder-width apart. Brace your core. Raise your right arm as you lower your left arm, then alternate back and forth, keeping your speed up as fast as you can. This should be an explosive motion, and the ropes should move like waves. Keep this up for two minutes.
Slams
Hold a rope in each hand with your arms out in front of you, shoulder-width apart. Raise your hands above your head. Throw your arms down as quick as you can so the rope slams on the ground. Pick it up and repeat the motion as quickly as possible.
Crossovers
Grip a rope firmly in each hand raise both arms up above your left shoulder. Slam the ropes down on the ground to your right side without letting go. Repeat 10 times, then alternate to raising the ropes above your right shoulder and slamming them down beside your left leg.
