If you’re looking for a workout to boost strength while also conditioning the entire body to build endurance, then battle ropes are for you. Incorporating these long, thick, heavy ropes into your fitness routine is a great way to increase the intensity of each and every workout session.
Want to know more about battle rope workout benefits? Check out 10 reasons why battle ropes rock in this complete guide to battle ropes benefits!
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Battle Ropes: Overview & Muscles Worked
Before getting into the benefits of using battle ropes in your home or commercial gym, let’s talk about the basics of battle ropes. Although this fitness craze hasn’t been around for that long - they were first introduced to the fitness industry in 2010 - they've made their way into the gyms of pro-level sports teams worldwide.
Battle ropes are just that - ropes. But they’re not made from just any old rope you’d find on a fishing boat or rock-climbing course. Instead, these ropes are designed to be thicker and heavier so that whoever is swinging them will get an intense strength-building cardio workout.
Since battle ropes are put in motion by the hands, arms, and shoulders, many people assume that this workout targets only the upper body muscles. Well, that’s actually not the case. One of the greatest benefits of battle rope exercise is that this is a full-body workout that focuses on:
10 Benefits of Using Battle Ropes
There are many benefits of battle ropes workout routines, which explains why so many professional athletes swear by them. Here are the 10 biggest benefits you can look forward to experiencing with battle ropes:
1. Full Body Workout
Like we already said, one of the biggest battle rope exercise benefits is that it challenges the entire body, starting from the shoulders and working all the way down to the calves. You can even argue that battle ropes provide a mental workout as well, keeping your mind engaged while you push through each rep.
2. Helps Improve Balance and Coordination
With each battle rope workout, your core, legs, glutes, and back will be working to stabilize the entire body as your arms are moving the ropes. Doing battle ropes regularly can significantly improve balance as well as overall coordination.
3. Great for Burning Fat and Calories
Simply put, battle ropes can get you ripped! That’s because this is a fat-burning, calorie-burning workout. Burning calories leads to burning fat, which ultimately creates a ripped, toned physique. Depending on how hard you choose to work, you could burn a ton of calories in a short amount of time.
4. Resistance Can Easily Be Adjusted
Battle ropes make it easy to increase resistance as you build more strength. To change the intensity of the workout by adjusting the resistance, simply change your distance from the anchor. Moving closer to the anchor and creating more slack in the rope, you’ll be able to increase the intensity. Move farther away to pull the rope tauter and decrease the resistance.
5. Useful for Building Muscle
There’s no doubt about the fact that battle ropes build muscle. The amount of muscle mass built depends on your intensity, the weight/resistance of the rope you’re using, and the number of reps performed with each session. If your target goal is to build muscle, there are a lot of great battle rope variations to choose from, like double arm slams and side-facing waves.
6. High Intensity, Low Impact Exercise
Battle ropes are a fantastic addition to HIIT routines. This is a highly intense exercise that focuses on short bursts of intensity followed by periods of rest. Alternating intensity and rest like this has been proven to lower body fat as well as resting heart rate and blood pressure. To top it off, you’re very unlikely to sustain any injuries from battle ropes since this is a low-impact workout that’s light on the joints.
7. Helps Improve Cardiovascular Health
There are a few battle rope workouts that are specifically geared at improving heart health. For example, a long alternating wave session is great cardio, and some even argue that it’s more beneficial than long runs on treadmills or stationary bikes.
8. Strengthen Weaker Body Parts
You have complete control over your battle rope workout, which means that you can choose the specific muscle group you’d like to target. You’ll be able to focus on strengthening your weaker muscles, which can ultimately make your entire body more resilient.
9. Helps Increase Stability And Mobility
Battle ropes use a lot of different muscle groups and require tons of joint movement. By moving all these muscles and joints, you’re bound to see improvement in your mobility and balance. Over time, the range of motion in your joints will increase.
A battle ropes course can be easily broken down, packed up, and set up in another location. This makes battle ropes a great choice for anyone who plans to workout on the go or prefers to do their exercises anywhere and want to change up the scenery every once in a while.
Best Battle Ropes Workouts to Build Muscles
Another huge perk of battle rope exercise is the versatility that comes along with this fitness gear. There’s a lot of variety when it comes to the different movements you can do in order to target different muscle groups.
These are some of the most popular - and most effective - workouts for using battle ropes and building muscles:
Tips to Master Your Battle Rope Workouts (How to Use Guide)
To experience the full benefits of exercising with battle ropes, you need to use them correctly. Even though the risk of injury is low, it’s still possible, and the risk increases by improperly using the ropes.
In order to master each of the workout variations listed above, here are a few tips on how to use your battle ropes:
People Also Ask (FAQs)
What are the benefits of battle ropes?
We won’t do a full recap of the benefits of doing battle ropes (for that, check out the 10 benefits above). But we can tell you that this exercise creates an intense, full-body workout that can build strength, boost endurance, and work the cardiovascular system.
Can I do battle ropes every day?
The frequency of your battle ropes workout routine depends on your specific fitness goals. If you’ve set lofty goals for yourself, then yes, doing battle ropes every day is an option. However, it’s important that you don’t overdo it and give your muscles a rest every once in a while.
How long should you use battle ropes?
Once again, this depends on your personal fitness goals. For the best results, it’s recommended that you break up the workout into reps. For example, you can do 30 seconds of intense battle ropes waves, take a one-minute break, and then repeat.
Do you need to anchor battle ropes?
Yes, anchoring the battle ropes is an important step for workout safety. Commercial fitness battle ropes will include an anchor, but you can also use any heavy object or loop the rope around a tree if you’re exercising outdoors.
How short can battle ropes be?
Battle ropes come in varying lengths, but the longer the rope, the more challenging the workout will be. 50-foot battle ropes (25’ on each side) are the most popular choice, followed by 40’, then 30’.
What are some cons of using battle ropes?
The only real disadvantage of using battle ropes is that they require a lot of space. This isn’t like yoga, where you just need the space required by a mat; battle ropes require a wide-open space. In terms of the amount of space necessary, 50-foot ropes require a minimum of 25 feet, 40-foot ropes require at least 20 feet, 30-foot ropes need 15 feet, etc.
There are SO many benefits of battle rope training. From the full-body workout to the high calorie-burning potential, battle ropes are definitely something to consider adding to your fitness routine.
Don't have any battle ropes at home? Check out these awesome battle rope alternatives.
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