Just about every advertisement for an athletic product includes battle ropes. You know the commercial – brief shots of a person using battle ropes, punching a punching bag, flipping over a tire, then chugging an energy drink. You know the ad. It’s every ad. Sometimes they use a different variety of exercises, but battle ropes always seem to make the cut. However, as a personal trainer, I can tell you that battle ropes are included for a good reason.
Battle ropes are basically weighted ropes. To use them, you hold one in each hand, then whip them up and down rapidly. It might sound silly, but the workout is intense. So, should you include them in your workout?
In this article, we’ll make the case for using battle ropes, including how they work and the top battle rope benefits. Ready to change your workouts forever? Let’s get started!
What are the benefits of using battle ropes?
Cardio
Cardio is exercise that gets your blood flowing and heart pumping, and battle ropes definitely qualify as such. The American Heart Association famously recommends “at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity” per week; this recommendation is referring to cardio, not weightlifting. Cardio, including battle ropes, can help you lose weight, improve your heart health, and reduce your risk of some diseases.
Strength training
Battle ropes are unique because they serve as both cardio and strength training simultaneously, doubling the impact of your workout routine. A consistent strength training routine helps you build your muscle mass, improving size, definition, and strength. Given the heavy weight of battle ropes, it makes sense that they qualify for both strength training and cardio routines.
Full-body workout
Battle ropes are targeted most towards the upper body, but they, like nearly every exercise, are rooted in your core. You can also try variations to target additional muscle groups, like starting from a deeper squat to work your quads and glutes. The more of your body you can include in one exercise, the more efficiently you’re using your time.
Low-impact exercise
High-impact exercises like running can put a lot of force on your bones and joints. Although battle ropes are heavy and intense, there’s not a lot of impact involved, reducing the risk of injury. Low-impact exercises are just as effective as high-impact ones, but they are better for recovery and injury prevention.
Muscle endurance
Since battle ropes are both heavy and intense, they push your muscles to the limit. This helps build up endurance over time, so you can work out even harder and longer next time and with other forms of training.
What is the correct way to use battle ropes?
- To start, hold a rope in each hand.
- Bend your knees until you’re partially squatting and lean forward with your back straight.
- Rapidly lift one hand up and back down in a whipping motion, so that a wave travels to the end of the rope. Do the same thing with the other hand.
- Alternate back and forth between hands, keeping them both moving, and gradually increase the speed until you feel challenged but still comfortable.
Battle ropes are a good fit for high-intensity interval training, which means you work at a very high intensity with breaks in between. A good system might be alternating 20 seconds of high-intensity work with the battle rope and 20 seconds of breaks.
How often should you use battle ropes for the best results?
You shouldn’t do any single exercise day after day after day; that can lead to strain or injury. Always allow one to two days for recovery. On the other hand, if you use them with a low frequency, like once a week, it may not be enough to get the full benefits. For best results, try working out with battle ropes two to three times a week.
What other exercises could you pair battle ropes with?
Squats or lunges are good pairing choices, since battle ropes target the upper body more than the lower body. You could try another high-intensity exercise, such as running, or opt for a low-intensity activity, like swimming, to help you cool down.
Frequently asked questions
Do battle ropes burn belly fat?
Battle ropes are primarily a cardio exercise, which means they burn a lot of calories and help you lose weight. They won’t target fat specifically in your belly; no matter what exercise you do, you burn fat throughout the body, not just in one place. However, belly fat will be burned along with fat from other areas when you engage in cardio exercises like battle ropes.
What happens if you do battle ropes every day?
Using battle ropes every day can help you lose weight and increase your strength. However, using them without rest days could also increase your risk of injury. It’s not guaranteed that you’ll injure or strain yourself, but it’s better not to take the risk.
What are the cons of battle ropes?
Battle ropes are a very intense exercise, which means doing them with bad form can lead to serious injuries, and doing them for too long can be exhausting. Work with them in moderation, study proper form, and you should be fine.
