Battle Ropes have become a very popular piece of equipment in most gyms. If you have never used them, here are 5 reasons why you should:
1 – You will burn calories! A high heart rate and energy expenditure are a guarantee when using the ropes. Perform in a HIIT fashion and you’ll be burning calories long past your workout.
2 – Upper-body work. Another guarantee with battle ropes – your shoulder will feel like they’re on fire. Depending on the exercise, your shoulders, forearms, chest and core will get a great workout.
3 – Better mobility. Regular rope practice will gradually improve the mobility in your grip, as well as the movement in your shoulders, hips, core, knees, ankles and feet. By boosting mobility, your training will be more efficient and day-to-day actions will be easier to perform.
4 – Less injuries. Pulling and lifting ropes require a certain balance that requires and improves stability in both the upper and lower body. This is thanks to the ‘dual-force dynamic’ effect: a combination of gravity and the force created by the rope waves, which improves our body’s physiological response to the load. As our body adapts, injuries become less likely.
5 – They’re fun! Definitely the most fun and rewarding piece of equipment in the gym.
We have our battle ropes in the TRX/Spin zone and we’ve posted this exercise sheet on the wall. Every time you’re working out in this area, try a different battle rope exercise.
Or give this finisher a try:
a. 12 TRX high rows
b. 15 TRX jump squats or plyo lunges (each side)
c. 45-second sprint on the spin bike
d. 30 seconds of alternating waves w/ battle ropes.
4 rounds for time, rest as needed.