We all know jump ropes are tried and true pieces of exercise equipment, great for cardio and agility. But jump ropes have a bigger, heavier, more intense counterpart built for resistance training, hard core cardio, and serious strength building: battle ropes.
Battle ropes are heavily weighted ropes that vary in length and can be used in both home and commercial gyms (as well as outdoors!). Battle ropes and climbing rope are excellent for working out and strengthening your arms, shoulders, and core as well as enhancing your overall strength and balance. There are heaps of exercises you can do with battle ropes and climbing ropes but here are five basic battle rope exercises you can do at home or at the gym:
- Double wave
A basic and go-to battle rope exercise is the double wave. Start in a standing position facing where the battle rope is anchored. Both of your feet should be shoulder-width apart with knees slightly bent, back straight, and core should be braced. Grab one end of the rope in each hand with your palms face one another. Start to move both of your arms up and down rapidly, creating alternating waves in the rope. Continue for 30-second intervals.
- Power slam
The power slam is an excellent battle rope exercise to maximise your physical outputs and fitness results. Start in a standing position with your feet hip-width apart, knees slightly bent, and the ends of the battle rope in each hand. Bring both arms up overhead, and then ‘power slam’ the ropes down into the ground next to one another, lowering into a high squat as you do. Return to standing and repeat in sets of ten. Feel the burn on this one!
- Side slam
The side slam puts a little twist on the traditional power slam. This battle rope exercise is fantastic for your core and oblique muscles. Start standing, facing whatever your battle rope is anchored to with feet shoulder-width apart, and knees slightly bent. Brace your core and hold the rope (one end in each hand) on the right side of your body. Raise your arms up overhead and use your strength to forcefully bring the battle ropes slamming down on the left side of your body. Repeat on the right and continue alternating sides for one-minute intervals.
- Shoulder circles
You will definitely feel this one in your shoulders! Stand with your knees slightly bent and feet shoulder-width apart. Grab the rope with one end in each hand and lift your arms over your shoulders. Simply start to move your arms in small or large circles – it’s up to you! Continue for 30-second intervals.
- Wave jump squat
This move is a bit more complex but yields great results! Start standing, doing alternating waves (similar to the double wave move) with one end of the rope in each hand. Once your waves are nice and steady, jump up into the air and land in a squat position. Repeat, keeping the wave motion going throughout the entire set.
Where to buy battle ropes and climbing ropes:
For top of the line battle ropes and climbing ropes, we recommend shopping at AtomicMass – an online retailer of gym and fitness equipment based in Brisbance, Australia. AtomicMass battle ropes are great for developing your strength, burning calories and building core muscles. Their battle ropes can be used indoors or outdoors, plus, they ship Australia-wide!
We hope you enjoyed this look at some basic battle rope exercises and where to buy the best battle ropes and climbing ropes! Battle ropes are a great addition to any workout routine and suitable for both home and commercial gyms. Enjoy!