Battle rope is a multifunctional fitness tool with a long string of benefits you just need to know how to use them correctly. They are good cardio as well as weight training both at the same time. They help your muscles build up and improve your enduring power, especially in brain cells.
History of Battle Rope: –
These ropes were and are primarily used in heavy works like pulling military trucks, heavy lifting by earlier machines, etc. These ropes were made famous by mixed martial artists who often employ them in punishing conditioning workouts. These battle ropes are now a fixture of many mainstream gyms.
Broad Benefits: –
Flicking battle rope might not look like much of a challenge, but they’re deceptively very heavy and engages multiple muscle groups simultaneously to maintain momentum. They’ll exhaust you completely.
Battle ropes offer the benefit of working each arm independently, helping to correct any strength imbalances. Your arms will hammer your back, chest, legs, and even your core. The best part of these battle ropes is that they provide a range of motions that can be performed in multiple ways to specifically target specific muscle groups along with whole-body muscle engagement. You have to pick and choose from the moves given in this piece of article.
Methodology of Battle rope exercise: –
Each move is best deployed with 3 sets of 30 seconds on + 30 seconds off. Let’s do it, Boys!!!!
10 Range of Motions: –
Pick any of these exercises according to the targeted muscle group you want to train.
- One-Arm Wave.
Hold a battle rope in each hand, adopt a wide stance and bend your knees. Pump the right-hand rope up and the left one down (A), then reverse (B), aiming for fluid waves on both sides. The secret is, Grip should be tight.
- Shoulder Circle.
Broaden your shoulders and hone a V-shaped torso by adopting the same start position as the last move. This time, simultaneously raise each arm up (A) and outwards (B) in large circles. And that’s done 2nd part.
- Power Slam.
Ramp up your plyometric power by holding the ropes in each hand, jumping explosively off the floor until the ropes are above your head (A) ad then slamming them back down to the floor (B).
- Plank Wave.
To work your biceps, triceps, and abs, from a plank position, pump your left hand up (A) and down (B) for 15 seconds. Repeat with the other hand for a further 15 seconds. Keep your core and back engaged throughout.
- The Snake.
Using your shoulders, not your elbows, move both hands wide apart (A), then back together (B), so the ropes make a slithering motion like snakes. Try it on one leg for a real challenge.
- Side-Lunges Slam.
Holding the ropes slack, turn perpendicular to the ropes and raise them up high (A). Now powerfully slam them to the right, ending in a lateral lunge (B). Repeat on the other side.
Keeping the ropes parallel, whip both across to your right (A), then sharply back to your left (B). Flex your knees as you move and keep a wide stance so that you don’t fall forward.
- Scissor Lunges.
Call your quads and glutes into battle by whipping the rope up and down in alternate hands while lunging forward with your leg (A), and repeat the motion with your right leg (B).
- Russian Twist.
A new spin on a classic movie. To target your abs and obliques, sit with the rope in both hands, then lean back, lift your feet and slam to your right (A), then left (B). Control your breathing.
- Squat Wave.
Hold a squat position (A) for 4 seconds while making one-arm alternating waves (B). Slowly rise back up, then ease yourself into another squat and repeat.
Remember all these exercises are explained by professionals who have done training for at least 4-5 years. If a newcomer holds battle ropes and starts splashing here and there, it won’t work. You need to first observe these illustrations carefully and then under the supervision of your friend or trainer, perform these exercises. Because, once you start doing the motion with battle ropes, you won’t be able to make out the errors of your motion. Only the person who is watching you would tell you to correct the posture and movement.
Do not try to become a master of ropes on the very first day with the very first stroke. Take it a little bit immaturely and then move towards success.