Become a Machine with Battle Ropes
Waving a rope around, how hard can that be? A lot harder than you think – that’s why you can become a machine with battle ropes.
The thick ropes look like they should be used to moor naval warships to the dock. Perhaps seeing how strong the stevedores and sailors were was the inspiration for the martial arts gyms that quickly adopted battle ropes into their endurance, strength and conditioning arsenal. However they ended up in there, they have become a permanent fixture, with athletes from around the world incorporating them into their routine. They have spread beyond the boxing gyms and into fitness facilities and homes around the world, as their proven ability to increase muscle endurance, strength and conditioning have been embraced by anyone who wants to evolve their fitness game.
What kind of rope?
So how can you become a machine with battle ropes? First you need to decide what kind of a machine you want to be. The ropes come in two standard thicknesses and three standard lengths. The mainstay of battle ropes is the 15m (50 foot) 38mm (1.5 inch) rope. A long rope allows for more fluidity with your movement, while the thinner diameter allows you to grip it more easily. This is a great rope for cardio and high intensity work. Thicker ropes are 50mm (2 inches) and are much heavier with the half an inch addition. These are great for building muscle mass and getting in a serious power and strength workout, that works your grip too. If you are going to go for thickness, then you will need to assess whether you want the 9m (30 foot), 12m(40 foot) or 15m rope. If you are buying a rope for your home, remember that you will need the space to use it. from the anchor point, you will need half go the total length of the rope, so calculate that before you buy. If you are going to use it outside, then longer ropes are the way to go. You can even get an anchor that you hammer into the ground to make outdoor battle rope work more convenient.
What do I do with it?
Battle ropes are used by gripping the ends in an overhand or underhand grip, then making waves along the length of the rope, moving the rope from side to side or slamming the rope into the ground. This is done from a squat, standing, seated or plank position. The most common exercises are alternating waves, hip tosses/crossovers, double hand waves and double hand power slams. There are endless possibilities though and you don’t need to be constrained by the basics. Remember though, basics are there for a reason and they are the best exercises to incorporate into your routine.
Battle ropes work your quads, glutes, traps, lats, spinal erectors, delts and abs – basically, your core, shoulders, back and legs. They are great for fat burning, muscle gain, cardio and endurance work that improves your ability to flush lactic acid. These are just a few of the reasons you can become a machine with battle ropes. They are great for all types of athlete and battle rope work has been called “running for your upper body”.
So find a way to incorporate battle rope exercises into your routine. The effects are quickly noticeable and there are multiple benefits that are applicable to almost every discipline. Much like kettlebells, there is a reason that they have seen a surge in popularity.