Fitness enthusiasts manoeuvring thick and hefty ropes is a normal sight – they’re called the battle ropes. A battle rope is used for high-intensity calorie-burning workouts. They also help in building muscle and body strength. Though it may seem simple, it is quite challenging and a tough workout when you actually try it.
Read on to understand the benefits of training with battle ropes and tips to take your workout routine to the next level.
Battle Rope Exercise Benefits
Battle rope exercises are recommended owing to the various battle rope workout benefits. Here are some benefits explained in detail:
1. Targets More Than One Muscle
One of the battle rope exercises benefits is that they do not target just one muscle. You can plan your routine with battle rope depending on which muscle you need to target. It can be just one muscle or a group of muscles. Depending on the exercise you are performing with the battle rope, you will be targeting the core, arms, legs, and back. It is a full-body effort.
2. Works on Cardiorespiratory Fitness
The heart needs to pump blood faster to all the muscles targeted while you are swinging the battle rope. Studies have shown that including 10 minutes of battle rope exercise in a workout routine will improve cardio fitness. Battle rope exercises increase your heart rate. They are considered vigorous activities that help burn more calories while strengthening your heart.
3. Ideal for Individuals with Lower Body Injuries
If you prefer low-impact workouts, battle rope exercises are the best. It is, however, ideal for people with lower body injuries. Most battle rope exercises are performed with your feet planted on the ground so that your heart rate can be increased without burdening your lower body.
4. Boosts Athletic Performance
Battle rope benefits sportspersons immensely. In fact, it is a boon for sports training as both strength and cardio benefits can be derived together. Incorporating battle rope workouts in sports training is known to improve athletic performance.
Rules for Battle Rope Workouts
For optimum battle rope benefits, you will have to follow certain rules while performing the workouts with the rope:
1. Try various movements: Do not move the battle rope only up and down. Incorporate various movements to target different muscles. Side-to-side motions help your hip and core, whereas circular motions work on shoulder flexibility and reduce the risk of injuries. Combining different moves will help build strength.
2. Use the rope fully: Battle rope workouts can be a complete routine. You can perform a single battle rope exercise for 10 to 15 minutes, which helps you focus and build muscle while burning calories.
3. Make it challenging: Adjust the slack in the battle rope to make it more challenging. Do not go easy. The movements should be strong and powerful and you should be giving your hundred percent.
A Must-Try Battle Rope Exercises
If you are new to battle rope exercises, start with a lighter and shorter rope and go for longer and thicker ropes when you have gained proficiency. Some of the exercises you must try are:
1. Bilateral Waves
- Stand with feet hip-width apart
- Hold a rope in each hand with some slack
- Bend your knees, engage your core, and swing the ropes up and down in a wave-like motion
- Continue for 30 seconds.
- Do 3 to 4 reps with 30 seconds break between each rep
2. Rope Slams
- Stand with feet hip-width apart
- Hold a rope in each hand with some slack
- Bend your knees, engage your core, and lift the rope over your shoulders.
- Slam them down forcefully and lift them again.
- Continue for 30 seconds.
- Do 3 to 4 reps with a 30-second break in between
3. Unilateral Waves
- Stand with feet hip-width apart
- Bend your knees, engage your core, and hold a rope in each hand with some slack
- Swing one rope up with your right hand while swinging the other rope down with your left hand.
- The ropes should swing in the opposite direction. Continue for 30 seconds
- Repeat 3 to 4 times, giving a 30-second break between reps.
Conclusion
Battle rope workouts are an enjoyable way to get a full-body intense workout. It is a combination of strength training and cardio. It can be a primary workout or a part of your daily workout routine. Battle rope training is suitable for all fitness levels, making it an ideal choice for beginners as well as proficient fitness enthusiasts.
