Benefits of battle rope workouts

Battle rope workout benefits

Think battle rope training and you think great for working out your upper body. However, the benefits don’t just end there. Battle ropes work your muscles in your abdominals, back and glutes, and you can add in movements such as lunges, squats, burpees and jumps that can work out your legs for a whole-body approach.

Some people find the thought of battle ropes intimidating, and the preserve of only the very fittest. Don’t miss out by ruling yourself out of using these flexible workout tools. The battle ropes come in different lengths and thicknesses, which impact the intensity of the workout. The slack allowed will also determine the intensity, so the nearer you move to the anchor-point, the more resistance you will create.

Battle ropes work well in a High Intensity Interval Training (HIIT) format, which has been proven to be one of the best forms of exercise in terms of its efficiency and effectiveness. Four favoured ways to use the ropes that you may have seen already are techniques that first-time users can try:

Double arm waves – to start stand facing the anchor point with feet shoulder width apart. Hold one end of the in each hand so that the palms of your hand face each other. Bend your knees slightly, brace your core, and move both arms up and down quickly, creating a wave effect in the battle ropes.

Single arm waves – to start stand facing the anchor point with feet shoulder width apart. Hold one end of the rope in each hand so that the palms of your hand face each other. Bend your knees slightly, brace your core. Lift one arm to shoulder level and then rapidly lower back to the starting position, raising the other arm to shoulder level simultaneously. Continue alternating as fast as possible without losing form.

Side-to-sides – to start stand facing the anchor point with feet shoulder width apart. Hold one end of the rope in each hand so that the palms of your hand face each other. Bend your knees slightly, brace your core, and move both arms in and out horizontally to the floor and down quickly, creating a side to side wave effect in the battle ropes.

Circles – to start stand facing the anchor point with feet shoulder width apart. Hold one end of the in each hand so that the palms of your hand face each other. Bend your knees slightly, brace your core, and move both hands outwards creating small circles this will create a symmetrical corkscrew like movement in the battle ropes.

High Intensity Interval Training with battle ropes

So, having covered the basics, here are my top 10 reasons for working out with battle ropes:

1. Time efficient! Now I know I’m a personal trainer, you might think I love spending hour upon hour at the gym. Nope! My free time is limited, and if that’s the same for you then you’ll going to love the power of these ropes. Last week I cracked out a 20-minute interval routine that was probably one of the hardest and best cardio workouts I’ve ever done. So, if you’re pressed for time, come to me and in 35 minutes I could warm you up, work you out and then stretch you out before you head back to work, back to the kids or other pressing engagement.

2. Melts fat like butter on a hot summer’s day! If you’re using battle ropes in a high intensity interval training (HIIT) routine then you’re going to be burning calories like never-before. Better still your metabolism is going to fired up on over drive for 24 to 36 hours after. You want beach body fitness, pride fitness or your big day fitness? Then let’s get together for a HIIT battle rope programme for 12, 18 or 24 weeks.

3. Build muscle while burning away fat! If body building is your game, then battle ropes can replace your old-style hour to an hour and a half of free weights and then a mind numbingly boring treadmill for another 45 minutes, delivering a two in one workout that will simultaneously build the muscles in your shoulders, biceps, and core while burning away the fat around them for that cut look. Achieving this in an efficient 45 to 60 minutes. What’s there not to love!

Running and training outside whenever possible is best

4. As the great and much missed musical genius George Michael sang ‘Outside’! I live in Hove so train outside whenever possible either in one of Brighton & Hove’s lovely parks or along the seafront topping up my vitamin D levels as an added-bonus in an exhilarating workout. Now the weather isn’t always kind, so throw on a jacket and jogging bottoms to keep warm in the winter months.

5. Go anywhere with your battle ropes! Now if you’ve ever tried to travel with your weights while away on business, you’ll need a strong bag and a huge boot. If your business trip means air travel, then you won’t even bother to try! Battle ropes are pretty light on average about 15lbs to 25lbs, they’ll fit easily into carry-on luggage, and easy to throw them into your boot. You can even throw them into a rucksack and jump on your bike. Something I like to do working out by the sea at the end of the coastal cycle path, using a bench to anchor them.

6. Keep it new and exciting! Jump on the treadmill, cross-trainer, rower or bike and there’s little scope to mix it up. Battle ropes on the other hand give you the scope to never do the same workout twice. Just visit YouTube, and you’ll find plenty of source material, advice, teaching points to fire your imagination to keep every workout new and exciting. Need a qualified personal trainer to help, then give me a call on 07730 038830 or email gav@3fspt.co.uk and I’ll be pleased to help you out.

7. Easy to set-up and go! Ever tried to assemble your home gym and cardio machines? Proved to be a nightmare of epic proportions? Then take the easy option, battle ropes do not require any assembly or a degree in engineering. Just open the box, and you’re ready to go. Simples!

8. Want low impact with great results? It’s true that while battle ropes are aimed at the higher intensity side of workouts, if you’re looking for a low impact routine, you can simply turn down the intensity to suit any level. Perhaps you’re recovering from an injury, perhaps you’ve been sedentary for a long time and just want to start out slowly, then battle ropes can still be the solution for you. Start light and gradually build up at a pace that suits you, so whether you’re 25 or 75 get the ropes to get you back to being fighting fit forever.

9. Workout several muscle groups at the same time! I started the 10 benefits with the time efficient benefit, well this is largely due to the simple fact you’re working several groups of muscles at the same time and or instantly changing from working your shoulders and legs to your biceps and core.

10. Two’s company! You want to keep motivated then get a partner to train with, better still get me to train you and your partner to keep you both motivated, mixing up your workout and giving both of you that body and level of fitness that you’ve both always wanted.

So, there you have it! 10 benefits that make me a huge fan of training with battle ropes. Want to try them out, then book my taster offer; two 1-hour sessions for just £45 and I’ll have you converted to the power that is battle ropes!

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