Do you tend to step over those bulky looking ropes at the gym rather than pick them up? Maybe you’re a little intimidated by them or you just don’t know what the heck to do with them! Whatever the reason you’re missing out. Battle ropes have seen a huge surge in popularity recently… and for good reason. These massive ropes are heavy which adds resistance to your workout so when you perform battle rope exercises vigorously you’re combining both cardio and muscle building moves. Here are some of the best exercises to get you started.
1. Double Arm Wave.
This is the one you probably see most people doing when they use battle ropes, that’s because it’s both effective and relatively easy to perform. Simply grab a rope in either hand, with your core braced, and move both arms up and down vigorously as if you’re creating waves. You should be standing with your feet shoulder-width apart and a slight bend in your knees. Make sure to keep a fast pace when doing this.
2. Single Arm Wave with Jump Squat
. This move is a little more challenging but the payoff is worth it. Just this one move can target your core, glutes, quads, calves, hamstrings and shoulders. With alternate arms perform a single-arm wave and as you do each wave assist the movement with a jump squat. The best way to do this is do start from a deep squat position and then begin the single arm waves, power up through your legs and then return back to the squat position.
3. Power slam.
This move is the most challenging of the three, so once your comfortable performing the previous two give this a shot. The power slam is unparalleled for building strength. Your starting position should be feet shoulder-width apart with your knees bent. Make sure you have a firm grip on the ropes (one in each hand) then raise them up over your head before slamming them to the ground with as much force as you can. You should lower into a squat as you slam the ropes to the ground, return back to the start position and repeat.