Join the Battle (Rope Revolution)!

In honor of this past weekend’s “Big Fight” (Floyd Mayweather vs Manny Pacquiao) I thought it was about time to talk about Battle Ropes. j71_2449 Yes, you know them … the long, thick “jump ropes” attached to the wall, smith machine, or cybex machine at your gym! Have you used them? Or just stared at them, reminiscing of the days when life was easy and the most stressful part of your day was fearing you would trip over the rope in double dutch… SNAP out of it, BATTLE ROPES are here and they are IN! 🙂 YAYY!!! Muscle_Ropes_Manila_Crossfit


Details

Battle Ropes can very in weight, length, and thickness, but most of them are about 15-25’ each with a taped handle at two lose ends. These ropes add resistance and can hep to strengthen your:

  • Arms
  • Back
  • Core
  • Legs &
  • Shoulders

They can also help to improve your balance while providing top-notch anaerobic benefits.


 How?

By slaming, waving and whipping these ropes! Best yet? Exercising with battle ropes can burn up to 10 calories per minute – that’s more than burpees!


Here are my TOP 5 MOVES to get you started using Battle Ropes in your gym!

1. DOUBLE WAVE

Targets: Core (abs & back), Shoulders

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Move both of your arms up and down rapidly, and slamming the rope as it hits the floor. This motion creates wave in the ropes.

Want to make it harder?

Add in a squat jump 🙂 for a total body burn

Or a jumping lunge 🙂

2. Alternating Wave

Targets: Core (abs & back), Shoulders, Quads, Glutes, Hamstrings, Calves

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Raise one arm to shoulder level and then quickly lower back to start (slam rope to ground), raise your other arm to shoulder level as you do so. Continue alternating as quickly as possible without losing form.

Want to make it harder?

Try to go faster, or slam the ropes with more force.

3. Power Slam

Targets: Core (abs & back), Shoulders, Quads, Glutes, Hamstrings, Calves

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both arms over your head and then slam the ropes down to the ground, lowering your body into a squat as you do. Return to standing and repeat.

4. Snakes

Targets: Shoulders, Chest

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both hands out to the side 6-10″ and then back together. Next, try bringing both arms out and crossing one arm over the other and you bring them in.

Want to make it harder? Increase your range or motion.

5. Hip Toss

Time to get Fancy

Targets: Core (abs & back *especially obliques), Shoulders, Quads, Glutes, Hamstrings

Start by facing the anchor (where the ropes are attached), standing with your feet shoulder-width apart. Grab one end of each rope with each hand. Your palms should face one another. Have a slight bend in your knees, and brace your core. Bring both arms up about 12″ in an arc motion to your right side. Crunch your elbows to your right knee. Next, bring both arms up about 12″ in an arc motion to your left side. Crunch your elbows to your left knee. Repeat back and forth.

-See Video at 1:45!-


I DARE you to go out and try out the battle ropes at your gym!

No ropes? Get them here!

🙂

Have you already tried them? What are your favorite battle rope moves?


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