Fit for the summer? No problem! The Battle Rope workout will make you sweat and get your body fit for the bikini season!
Summer is coming and we give it all again for a great figure. But which workout is most effective? And how can I build muscle and burn fat at the same time?
Surely you've seen those black thick ropes in the gym or on YouTube that you make swing. Until now, however, you have rather disregarded them. Or?
But you should change that very quickly.
Table of contents
Battle Rope Training is one of the most effective full-body workouts in the world. It works all your muscles and lets the kilos really fall.
I have tried the Battle Rope training and tell you the best exercises.
Battel Rope - What is it anyway?
Battle Ropes are two strong ropes made of nylon, natural fiber or polyester. They will remind you of the sports lessons from the past. The rope was mounted on the ceiling and you climbed up it.
In the trendy sport from the USA, the ropes now no longer hang from the ceiling. They are attached to the side of the wall with a fixture just above the floor.
The black ropes have a diameter of 35-40 mm and a length of up to 15 meters.
How the training with the thick ropes works
For battel rope training, take a rope in each hand and move a few meters away. The rope should not sag too much and should not be too taut. But you'll know how it works best after the first swing at the latest.
Set the ropes into a wave-like oscillation. Either simultaneously with both arms or one after the other.
There are many different variations on how you can design your workout.
It's important that you maintain power and speed to keep the ropes moving.
Your upper body is not used to the workout. Therefore, the workout is a whole new challenge for your muscles. Strength endurance and speed are also improved.
Complete fitness beginners should keep their hands off the black ropes. Battle Rope training is more suitable for advanced athletes.
Better than gym: build muscle and lose weight at home!
With Battle Rope Training you not only train fitness. You also use almost every muscle in your body. The workout also improves balance and core stability. So it's the perfect total body workout.
Battle Ropes are suitable for a stand-alone workout but also as part of a circuit workout.
Often, the thick training ropes are also used in HIIT training. For this you swing the ropes for 20 seconds. After that you take a break for 30 seconds and repeat it a few times.
You can increase the difficulty and the intensity of the training by
- you choose a longer rope,
- the diameter of the Battle Ropes is larger,
- you decide to use a heavier rope and
- you reduce the distance to the fixed point.
Exercise intensity also depends on the type of exercise and how long you perform it.
A lighter but longer workout with thinner ropes builds endurance. If you want to build muscle, use thicker battle ropes and really step on the gas for a few seconds.
11 effective Battle Rope exercises
First, it is important that you warm up well. Especially the upper body should be stretched well!
You start each Battle Rope exercise in the starting position.
- Your gaze is directed to the ropes.
- For good stability, stand with both legs hip-width apart.
- The tips of the toes should face forward.
- The upper body must not wobble during the exercise.
- Bend your knees slightly and rotate your pelvis forward. Tighten the abdomen and buttocks.
Attention: Make sure that your back is straight and that you do not fall into a hollow back. Body tension!
Double Waves
In this exercise you take both ropes in one hand each. Try to create wave-like movements by moving both arms up and down simultaneously and in parallel.
Alternating Waves
Here you make wave-like movements by moving both arms up and down in opposite directions. Pay attention to your posture.
Clockwise
Swing large circles outward in this Battle Rope exercise. Keep both legs firmly on the ground and keep your upper body still.
In & Out Waves
Take one rope in each hand. Swing your hands together and apart. Keep your body stable.
Power slam
In the Power Slam, you swing the rope upward with full force and both arms. As you swing upward, your feet should lift a little off the ground.
Lateral Squats
In this exercise you swing the Battle Ropes in a wave-like motion. The arms move up and down in opposite directions. Meanwhile, shift your weight alternately to the right and left foot.
These 12 kettlebell exercises have it all!
Ski Steps
In the Ski Steps, swing your arms up and down again alternately. At the same time, you jump back and forth with your feet in opposite directions.
Lateral Congas
Swing the rope up and down with opposite arms. Move with small steps from left to right. Keep your knees bent and make sure your back is straight.
Ultimate Warriors
In this exercise you stand sideways to the Battle Ropes. Hold both ropes with both hands. Start to move them in waves.
Lunge congas
Move the ropes upwards alternately. Meanwhile, do a lunge backward. Always alternate the legs.
Russian Twist
Sit on the floor. The legs should be stretched out in front. Grasp the two ropes with both hands. Swing the ropes over your legs from your right hip to your left.
There are several different variations of the Battle Rope exercises. Not only can you vary the speed and intensity, but you can also incorporate circular or pulling movements into your workout. Advanced users can also do the exercises on the balance board.
What you need to consider as a Battle Rope beginner
As a beginner, your Battle Rope workout should last no longer than two to three minutes. You will probably run out of steam much sooner.
But don't hang your head. Your muscles will get used to the movements over time and your coordination will also improve.
Start slowly and try to get a smooth movement with the ropes first.
The force should not come from the shoulder, but from the extension and flexion of the elbow. Otherwise you risk neck pain.
In the beginning, choose a greater distance from the anchor point. The more the battle ropes are stretched, the easier it will be for you.
Later you can increase the intensity by decreasing the distance.
Bye bye Bingo Arms! These exercises really help!
Which rope suits you
As a beginner, you should choose ropes with a length of between 10 and 15 meters and a diameter of 30 to 35 millimeters. These battle ropes have no more than 8 kilos.
The longer and thicker the rope, the heavier they are.
When buying battle ropes, pay attention to the quality. It is best to choose ropes made of nylon or polyester with plastic handles. The ropes made of natural fibers do not last as long.
Caution: Battle Rope training can get on your neighbors' nerves. When the ropes hit the ground, it can get pretty loud.
7 ingenious advantages of the Battle Rope Workout
Still not convinced about Battle Rope training? Here are 7 reasons why you should start the Tau Workout today.
1. maximum training in a short time
During Battle Rope training, you'll work up a good sweat after just a few minutes.
You train not only your upper body, but also your core muscles, hips and legs. They stabilize your upper body.
Joint stability, grip strength, body coordination, endurance and the sense of balance are also promoted. A 15 to 20 minute workout is often enough for this.
2. you can train where you want
Now there are no more excuses :)
The Battle Ropes can be easily stored in your gym bag and you can easily train with them anywhere.
Whether in the park, at the lake or in the studio. All you need is an anchor point. A scaffold or a tree trunk is enough.
3. muscle building and fat burning in one
Battle Rope training not only works your arms, shoulders, back, abdomen, hips and legs, you burn fat at the same time.
This provides a beautiful well-toned body.
Because already with a 10-minute workout you are rid of 112 calories. That makes you much more motivated!
With this sport you actually lose weight!
4. get rid of muscular imbalances with Battle Rope Training
You probably have one side that is much stronger than the other. For right-handed people, this is usually the right hand.
Due to the one-sided load, tension and pain occur. With the Battle Rope Training you can compensate this muscular imbalance.
5. improved coordination, stability and timing
Through the constantly repetitive movements you improve your stability in the lower and upper body.
Add in jumps, shuffles, and back and forth movements in addition to swinging, and you've got a functional full-body workout.
6. effective and easy on the joints
The workout will get you quite out of breath. However, it won't put excessive stress on your joints.
Battle Rope training is therefore also suitable for overweight people. Through the different rope lengths and weights you can slowly work your way up.
7. easy handling
Unlike other training equipment, the ropes are quick to set up. All you need is a fixed point.
Once you have found an anchor point, the tau ropes are attached within a few minutes.
Our conclusion
Battle Rope Workout is really exhausting and effective. You train your endurance, build up strength and burn plenty of fat.
So with this rope training all your fitness goals will be achieved :)
Plus, the Battle Ropes also add some variety to your workout routine.
Have fun and good training!
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