Battle Ropes Workout – What You Need to Know

When it comes to working out at the gym, most of the strength training materials that come to mind are iron weights. However, in the past few years, battle ropes have become the new trend in the workout industry, and for a good reason, we will explain why a battle ropes workout is so effective.

Battle Ropes Workout

What Are Battle Ropes?

Sometimes referred to as heavy ropes or battling ropes, battle ropes are heavily weighted ropes that you can use for strength and cardio training. They are made to be as thick and heavy as possible so that they force your muscles to push against the weight resistance without putting too much pressure on your joints.

They were originally designed in 2006 and are used by Olympic Wrestlers and the military for advanced strength training. However, they are also useful for amateurs and gym enthusiasts and are found at most major gyms and can be purchased for your own use at home.

What Are the Benefits of Battle Ropes Workouts?

Battle Ropes workouts are a new way to work out and provide a plethora of different benefits, including the ones listed below.

Intensity Training

Most exercises that train your body to handle intense workouts tend to focus on your lower body. Some of these workouts include cycling, running, climbing, or other leg based HIIT training.

However, one of the great things about battle rope workouts is that it trains your upper body and your lower body.

If your upper body can handle a higher degree of intensity, it will improve your technique and form a wide variety of other strength training workouts like weightlifting, press-ups, bench presses.

Fixing Strength Imbalance

It is common for your body to have strength imbalances. If you play a sport like baseball, you are much more likely to use your right arm more than your left arm, making one side much stronger than the other.

Also, many people sometimes forget to train both arms while doing curls or weight training which can also affect your strength balance. However, one of the great things about battle ropes is that it lets each side move both equally but independently, so one side cannot pick up the slack for the other. This is a great way to improve your strength on your weaker side, arm, or leg.

Challenging Your Physical and Mental Capacities

Battle rope exercises are a strenuous but worthwhile workout. Many athletes who just start with the exercise find it difficult to keep up their roping intensity for even 60 seconds. As you continue to train your muscles to deal with the intensity of the exercise, you will eventually be able to do it for several minutes of your time.

This incremental improvement and intense challenge will not only help build your muscles but also toughen your mind so you can withstand intense physical pressure in a variety of different athletic avenues endeavors.

Nice Change of Pace

After doing the same curls, deadlifts, and bench presses for years, many athletes begin to find strength training exercises a bit monotonous. Ropes are a new and unique strength training workout that can make you more excited about your daily activities again.

How to Use Battle Ropes

Now let’s look at how you can use battle ropes correctly for a more successful battle ropes workout.

Grip the Rope Correctly

One of the first things to remember when doing any rope-based workout is that your grip will play a key role in your performance. Many athletes often tighten their muscles too much while gripping the role, which can tire you out too quickly. Try to keep a loose grip on the rope and make sure your arms, shoulders, and abs are nice and relaxed before you start.

Regulate Your Breathing

You must always remember to breathe in and out throughout your workout. Your breathing motions should match with your movements, and you should avoid holding your breath at all during the workout.

If the intensity increases, it is also crucial that you fight the instinct to take numerous short breaths and take deeper breaths as you go along.

Lastly, as the workout ends and you begin to slow down the intensity, you should also make sure to slow down the intensity of your breaths too.

How to Use Battle Ropes

Remember to Use Your Whole Body

One of the objectives of battle rope training is to use your entire body during your workouts. Therefore, you should take the time to learn the proper technique and know just how to use your core and back muscles during the exercise. It is also key that you have the proper posture and a stance that does not tense your knees and shoulders.

Great Battle Rope Workouts to Get You Started

Here are some great workouts you can do with the battle ropes that will help you build muscle and learn the ropes.

Jumping Power Slams

Power slams are an excellent explosive exercise that will work out your arms and legs while also engaging your core.

It would be best if you stood with your feet apart in a quarter-squat position directly in front of the rope’s anchor. You should hold one side of the rope with one hand and vice-versa with the other and extend your arms as you bring the battle ropes down along your sides.

Afterward, you should first make sure your core is tight and jump high while lifting both your hands high. As you land from your jump, you should go back into a squat and then powerfully push the ropes on the ground like a wave. You should do this for 30 seconds and then rest for 30 seconds. It is recommended that you cap this at 3-4 sets, at least to start.

Jumping Jacks

This workout will be great for training your heart rate, shoulder muscles, core, and obliques. They are a great variation of the classic jumping jack but with added force and intensity.

It will help if you start by holding each side of the rope with one of your hands, bending your elbows, and making sure your feet are about 2-3 inches apart. Soon you will jump your feet out wide as you also bring your arms out, mirroring the motion of the classic jumping jack.

After this, you will push the ropes down and jump your feet back together. You should repeat this motion for 30 seconds and rest for 30 seconds. It is best to do about 3-4 sets of this exercise.

Alternating Wide Circles

This exercise uses a wide circular motion and will use all parts of your body and will be especially good for back and grip strength. You should make sure the circles you make with the rope are nice and big, and you should keep up the same level of intensity throughout the exercise. If you lose some momentum, experts say that the ropes will start to feel harder and heavier, and it will take a lot more effort to start moving them again at the same rate.

You should start by keeping your feet hip-width apart in a shallow squat position. Afterward, take hold of each end of the rope with each of your hands and firmly grip the rope. It is also imperative that you also keep your abs and obliques tight during this exercise.

Finally, start to move the rope out to the side and make a circle by taking your arm back in front of you. Then you should continue this and build momentum to keep this motion going. You should make sure your arms are both moving independently but also synchronously.

Like with the other battle rope workouts, you should do it for 30 seconds and rest for 30 seconds. You should do 3-4 sets.

Squat to Shoulder Press

This exercise will work both your core and lower body. This exercise is particularly helpful for weightlifters who will use similar movements for their clean and jerk weight training. You should focus more on form than intensity, and if your form starts to falter, you should probably stop.

You will do this exercise by keeping your feet a bit wider than a hip-width away from each other. Then take hold of the rope on your shoulders and make sure it is not flapping around. Now, lower yourself down into a mid-level squat and then as you rise again and straighten your arms, press the ropes above your head. Afterward, you should drop the ropes back atop your shoulders and return to your squatting position.

Unlike some of the other exercises, you should focus on reps rather than timed intensity. You should do about 10-20 reps of this exercise and then rest for about 60 seconds. Do about 3-4 sets of this exercise.


Battle rope workouts are a unique and useful way to train your muscles and build up strength. They are available now at many gyms and can be bought in fitness stores or online. They are great for all fitness enthusiasts and will improve your overall capabilities across the board.