Rope training or battle ropes is among the latest training trends that have caught the eye of the fitness world. Battle ropes or heavy ropes come in all shapes and sizes, typically ranging from the 8-15 m range in length. They are anywhere between 2.5-5 cm in thickness and weigh between 7.5 and 20 kg. To keep it fixed, you anchor the rope in place, by wrapping it around a pole. A participant vigorously undulates two long, heavy ropes. Both ropes can be undulated at the same time or you can alternate the undulations. You can add extra movements like squats for more strength and cardio benefits. The ropes can be whipped, slammed or dragged, but among the most popular are undulating movements that cause the ropes to move in waves.
Battle rope exercises are easy to learn, and just about anyone can do it because it is designed to allow you to build upon your fitness level. On average, a 15 to 20-minute battle rope session can provide you with optimal cardiovascular and muscle-building benefits. Essentially, you are getting the benefits of running and weightlifting at the same time. You use your core to stabilise your body, your legs and glutes to set your stance and your arms, back and shoulders to operate the ropes. Many people have underlying health conditions that prevent them from safely performing high-impact workouts like running and climbing. Battle ropes are very challenging, but they are low impact. This workout does not put excessive stress on your joints, but still allows you to maximise your oxygen deficit, heart rate and compound/functional training.
Reverse lunge with single waves
15 reps x 2 rounds
Begin with the alternating wave. Step your right leg back into a reverse lunge (take a long staff back). Alternate your leg so that you land with your left leg extended back. Continue alternating as smoothly as possible without losing form. Keep your head and chest up throughout this move too.
Double waves
(Both arms creating the same wave) 30:60 x 2
Stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.
Single waves or Alternating wave.
30:60 (30 seconds on, 60 seconds off) x 2 rounds
Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand so that your palms face in. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.
Wide squat with double waves
15 reps x 2 rounds
Perform low alternating waves, and once your waves are nice and steady, jump up into the air, landing in a squat. Repeat, and remember to keep the wave going throughout the entire movement.
Lateral waves
(standing at 90 degrees to the wave both left and right sides) 30:30 x 2 rounds
Get ready to get moving — even more, that is. Begin by doing the good ol’ alternating waves. Quickly shuffle to one side, whipping the rope and shuffling at about the same tempo. When you’re ready to shuffle back, lower your body into a squat and shuffle in the opposite direction.
Battle rope waves with pushups
A five second wave x 10 times x 10 push-up x 2 sets
Do five count waves and then do a push-up. For a proper push-up, put your hands about shoulder-width apart. Lower your body parallelly till your elbows are 90 degrees. Then again push-up and extend your elbows.
— The writer runs a chain of fitness centres in India and abroad.
