How To Use Battle Ropes For A Good Workout

There’s no doubt about it – using the Battling Ropes makes you look cool. But cool cred aside, this formidable-looking piece of equipment is also an excellent tool to help you get fit.

“Working out on the Battling Ropes integrates your entire body, with a strong focus on your core muscles”, shares Yi Ping, Fitness Trainer at SAFRA EnergyOne Mount Faber. “It’s a great alternative to traditional cardio as it taps into both the aerobic and anaerobic systems.”

As it does not include any jumping movements, a battling rope workout is also low impact, which is ideal for those avoiding stress on their ankles and knees. It’s also versatile as you’ll be able to perform multiple movements such as squats, lunges and hinges. During your workout, keep your breathing pattern consistent as if you are doing cardio exercises.

Still not sure where to begin? Watch the video as Yi Ping takes you through three Battling Rope workouts that are suitable for most gym goers:

Exercise 1

Single Rope 2-Hand Waves

1. Pull the rope taut and take one step forward
2. Bend slightly at the knees and flex your hips
3. Fix your eyes on the anchor point
4. Grip one end of the rope with both hands
5. Lift and drop the rope while generating a constant, fluid movement towards the anchor point for around 60 secs to 90 secs

Exercise 2

Sweep The Carpet Lateral Movement

1. Grip both ends of the rope with either the classic or specific grip
2. Keep feet shoulder-width apart and bend torso at around 30 degrees
3. Create lateral movement in a clapping motion with your hands
4. Move the ropes towards each other until they touch. Continue for about 45 secs

Exercise 3

Specific Grip Hand Double Alternating Waves

1. Grip the rope at both ends utilising the specific grip
2. Bend slightly at the knees and flex your hips
3. Lift and drop the rope while generating constant, fluid waves. Continue for about 60 to 90 secs
4. Alternate arms while lifting and dropping the ropes

Check out more exercise videos from EnergyOne!

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