battle rope workouts

Battle Ropes workouts are among the most effective equipment known for firing muscles from head to toe, blasting the calories and fat. Your full body muscles are engaged in working out with the battle rope. Your legs are usually in a squatting or moving position; the core muscles will be stabilizing movements; your arms and while moving the rope, your shoulders are also engaged. Get battle rope workouts video here.

Battle ropes have various uses. These are used at the beginning of workout sessions as a part of the warm-up. You can also use these in the middle to build intensity. You can use an exercise rope workout as a finisher at the end of the workout session. Performing a battle rope workout is way much intense than a workout with dumbbells, so you get your heart rate up and, as a result, burn more calories. There is some heavy rope training routine that anyone can follow, either he is a beginner or an expert. Try out the following Exercises and Workouts with exercise ropes:

1. Double Wave: 

If you are looking For your upper body strength, then double wave battle rope exercises will be the best choice for you. 

  • Start by facing the rope's anchor point, and your feet must be shoulder-width apart. Now grasp the end of the rope in each hand such that your palms are facing each other.
  • Engage your core muscles while slightly softening your knees, and then start moving both arms up and down rapidly.

2. Snakes on the Floor: 

This workout will mainly engage your lower body muscles and challenge your leg muscles.  

  • Stand straight while your feet are slightly wider than shoulder-width and hold the ropes at your sides. Now lower down into a squat position while pulling your arms out wide. Make sure that your arms are parallel to the floor.
  • Now start moving your hands in and out while crossing them. It will appear as if the two snakes are writhing on the floor. 

3. Shoulder Circles:

Shoulder Circles mainly focus on those deltoids and rhomboids, mostly neglected in everyday workouts.

  • Stand straight video feed shoulder-width apart, and your knees are slightly bent. Now Grab the ends of the rope in each hand such that your palm's facing the floor.
  • Now lift your arms over your shoulder and start making clockwise circles. Reverse this movement by making anticlockwise circles for the same period.

4. Shoulder Press: 

The battle rope shoulder press mimics the same movement of muscles as used with dumbbells. So, It is an excellent alternative to those heavy dumbbells.

  • Start by holding the ropes on your shoulder and making sure that it has a certain tension and is not loose.
  • Then just a simple press up and bring your hands back to your shoulders.

5. Side Slams: 

Side slams specifically result in a strengthened core. It is also helpful in acquiring that six-pack or burn the extra fat around your middle body. Developing your abs with battle rope is a fun activity.

  • Start with facing the anchor point such that your feet are shoulder-width apart and your knees are slightly bent. Now grasp the ends of the rope with your hands, palms facing each other.
  • Engage your core muscles and tighten the core area and simultaneously bring your hands to the left side of your body. Now, raise your hands up and then slam the ropes down on your right side.
  • Repeat the same while switching the sides and continue for as long as you can.

6. Bicep Waves: 

To perform the bicep waves, follow the below steps;

  • Stand up straight and grasp the ends of the rope in each hand. Now keeping your body still, move your arms up and down to create waves in the rope. 
  • Focus on the rope and continue creating waves in the rope. As you progress some days, you can have more repetitions with a higher amplitude of waves. 
  • Keep your elbows least moved so that your shoulders are not burning out and the movement is in the biceps. 

7. Grappler Toss: 

Grappler toss is one of the most intense exercise rope workouts that engages all major muscle groups. From head to toe, you will feel every muscle firing. To perform this exercise: 

  • Stand up such that your feet are shoulder-width apart. Hold the one end of the rope of each hand with a firm grip. 
  • Bring both hands up and then down to the right side of your body to the mid-thigh height. 
  • Perform the same on the left side for one repetition. Perform three sets of 10 repetitions as a beginner.

8. Jumping Jack:

Isn'tIsn't it amazing to perform jumping jacks with a workout rope? It adds intensity to your workout routine, so you burn more calories and get a healthier body. It will engage your whole body muscles in jumping jack with battle rope from jumping to moving the rope. To perform this workout:

  • Hold the ropes ends in each hand, with your feet together. 
  • Rapidly jump to the sides with your feet. Start continuously moving the rope up and out overhead, such that your hands almost touch over your head. 
  • Slam down the rope as you bring your feet back together to complete one repetition. 

9. Side Plank Waves: 

A plank is a beneficial exercise for fitness, but what if you add rope workouts to a plank? To perform this workout: 

  • Start with the plank position such that your legs are straight and your right forearm balances the full body.  
  • Then hold the rope in your left hand and start waving it up and down for 10 seconds. Switch the side and repeat the same. 
  • Take rest and try to repeat five times on each side.


Most of the battle rope workouts involve dynamic and fast movements. You may get afraid of the heavy-duty battle rope size and the intensity of workouts, but you can make its usage comfortable by starting with basics and then moving to the advanced exercises. For beginners, the battle rope workout routine should be more straightforward than those of experts. Here are general recommendations from different experts: 

  • For Beginner:

    A beginner can start with two to three sets of 10 to 15 reps, with a 90-sec resting break between each repetition. It will help you to get along with basic exercises. You will feel confident to use and motivated. This level includes the basic routines to learn focus and a firm grip on the rope. Quit the training if you feel muscle aches but enjoy the muscle soreness due to the calorie burning. 
  • For Intermediates: 

    Intermediate users should perform four to six sets of 15 to 20 reps, with rest periods of 90 seconds between reps. This routine will help you to build intensity and burn more calories. 
  • For Experts: 

    Eight to ten sets of 20 reps of an exercise with 90 seconds of rest between each repetition can be a good workout routine for an expert. The expert level mostly has advanced workouts that involve full body muscles. You will feel stronger and strengthened muscles. 

You can also make your own battle rope workout routine as per your body demands and your energy. You may also have a different number of repetitions for other workouts at various skill levels.

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