Do you know what a battle rope is and the exercises you can do with it? You've probably seen the thick coils of rope placed around your gym.
These ropes actually make an incredibly tough training tool, perfect for High Intensity Interval Training (HIIT). The battle rope exercises not only work your endurance, but it is also very effective for strengthening the arms and abs.
If you're looking for an effective way to burn calories and improve your cardiovascular health while building your upper body power, this is is the bodybuilding accessory you need! Discover without delay the 6 best exercises with battle rope and the model of rope that we recommend for an optimal training!
The 6 Best Battle Rope Exercises
The alternating waves
For this movement, we suggest that you work in Tabata (20 seconds of very intense work followed by 10 seconds of rest, all in a circuit of several minutes).
The exercise of alternating waves with a battle rope allows you to muscle your arms and your abdominals in a short but effective way. This is one of the most popular moves! To perform the exercise, wrap the center of the rope around a sturdy object, such as a pole or squat rack, and pull both sides of the ropes so they are side by side, straight.
Stand up straight with your feet about shoulder-width apart and hold one end of the rope in each hand. Bend your knees slightly and pull your shoulders back before strengthening your abs. From this position, whip one arm up, creating a wave motion down the length of the rope, and as you bring it down, whip the opposite arm up.
Continue doing this movement of alternating waves as fast as you can while maintaining control of the rest of your body. Perform 8 rounds of this exercise. You can decide to work your arms simultaneously or independently.
In parallel, I invite you to read: Top 7 exercises to perform with an undulating rope
The whip
The next battle rope exercise is to perform a whipping motion with the ropes, from top to bottom. You'll start in the same position as for alternating waves: you hold one end of the rope in each hand, feet shoulder-width apart, knees slightly bent, and abs tight.
This time you will quickly bring both arms up above your shoulders in tandem as you straighten your knees and rise onto the balls of your feet.
From this extended position, you will whip the ropes towards the ground with all the strength of your arms. Immediately reverse the movement, again whipping your arms up as you stretch your body to continue the exercise.
To follow a regular rhythm, we advise you to pay attention to your breathing. For example, take a big inhale when extending up and a big exhale when lowering.
Also read: Doing cardio training at home: how to be effective?
Waves in plank sheathing with one arm
The plank exercise on its own already does a great job of strengthening your abs, especially the deep supporting muscles in your abdominis transverse
This battle rope exercise, One-Arm Plank Waves, turns the difficulty up a notch: it forces you to maintain a plank position while balancing yourself on one arm and controlling a side rope wave performed with your opposite arm.
Remember that you will have to perform the exercise on each side. To do this, complete one set with your right arm, then switch to your left side. To begin, get into a high plank position with your palms under your shoulders, your legs fully extended, and your body forming a straight line from your head to your heels.
Shift your weight slightly to the left side and grab the right end of the rope with your right hand. With your hips perpendicular to the floor and feet wide, begin to whip your right arm outward, then inward, creating a snake-like side wave along the right half of the string. Your hand should stay up, but it's fine if the rope itself touches the ground.
For maximum results: Abs wheel: how to get defined abs?
Snake Variations
This battle rope exercise is one of the best for developing the power and explosiveness of your body, without including any plyometric movement like an explosive push.
This makes power training more accessible to people who are not ready or able to do explosive exercises! The starting position for the snake variation is very similar to alternating waves.
Stand with your feet about shoulder-width apart, knees and hips slightly bent in a half squat, shoulders back, abs engaged, holding one end of the rope in each hand .
But instead of whipping your arms up and down, this time you're going to whip both arms laterally (sideways) in one motion before returning to the original position, so that the strings slam together as you perform these side waves. Continue this back and forth motion for the duration of your circuit.
Russian twists
You may have done Russian twists with a dumbbell or a medicine ball before, but this abdominal exercise becomes much more difficult when you have to control the movement of a constantly undulating rope.
For this variation of exercise with a battle rope, sit on the floor with your knees bent and your heels down. Position yourself so that both ends of the rope are just outside your right hip.
Grab one end in each hand, so that your left hand crosses your body and your hands and the strings are touching. You will keep your hands together and the ropes should move in tandem for the duration of the exercise.
When you're ready, lean back slightly so your abs are tight. Your torso should stay straight.In one smooth motion, whip both arms up and swing them to your left side Immediately whip your arms up, swinging the strings to your right again.
In order to have the maximum results: Top 12 exercises to do standing abs
One-arm sheathing with a whipping motion
The configuration of this battle rope exercise resembles that of the waves in the core position. There is a simple change of angle and direction of the waves, which allows more work on the obliques.
However, it is a very advanced movement, not recommended for beginners. Start in a high plank position perpendicular to the battle rope with your palms under your shoulders, legs extended and body forming a straight line from the heels to the head.
Shift your weight to the arm closest to the rope, then reach your opposite arm under your body to grab one end of the rope. From this position, you will whip your arm up, toward your torso, and then down forcefully.
Immediately put your arm back in place and continue. After performing a set on one side, rotate your stance and perform the exercise on the opposite side for consistent results.
Perform these battle rope exercises with the best rope model
The Fitness Musculation™ wave ropes from Fitness Super-Humain are suitable for both beginners and experienced athletes. The lengths are adjustable to adapt to all spaces. The high-quality material allows great comfort of useand durable durability.
The ends are reinforced to prevent any degradation over time. You can sweat and train every day, the rope won't move! With a thickness of 3.8 cm, this model is perfect for your battle rope exercises, as it is both maneuverable and challenging.
You will be able to build your strength quickly and become familiar with this type of movement. Whether your goal isfat lossormuscle gain, this model is ideal.
In summary: battle rope exercises
Battle rope exercises are not popular for nothing: they improve endurance, burn calories efficiently and strengthen your entire upper body.
Easy to use and incredibly effective, we recommend the Fitness Musculation™ wave ropes from Fitness Super-Humain. They will be perfect for performing the 6 exercises described in this article:
- the alternating waves;
- the whip;
- the waves in plank sheathing;
- variations of the snake;
- russian twists;
- the one arm sheath with wave.
It's up to you: these battle rope exercises are waiting for you!
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