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Battle Rope Workout: Build Endurance And Power

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Battle Rope Workout: Build Endurance And Power

A battle rope workout is not only intense, but once you’ve mastered the proper techniques, it’s a competitive and efficient way to build muscle, burn fat, and enjoy a full-body workout!

The easiest way to stay motivated when you’re working out is to have fun!

Battle ropes are heavy and hefty, but they aren’t just reserved for the realm of advanced gym-goers. With a few tips and a little endurance and rope training, you’ll be power slamming the ropes and winning battles left, right, and center.

Keep reading as we explain the best ways to win at the battle rope workout!

How to win a battle rope workout 

Battle ropes are great for a solo workout. Hitting the ropes hard and training with the classic wave action or going for sheer strength and power with a few power slams is a sure-fire way to build arm, chest, shoulder, back, core, and leg muscles. 

That’s right; a high-intensity battle rope workout is essentially a full-body workout. You’ll be combining strength training movements with endless cardio, and for that, you need power, muscle, and endurance!

Battle ropes are addictive, too, and even for beginners, it’s easy to quickly lose yourself in the competitive nature of battle rope workouts at the gym. Soon enough, your solo training ropes session will morph into a full-on rope battle, and that’s one competition you don’t want to lose.

To help you win, here are our top tips and tricks to master the classic battle rope wave move- the beginner heavy rope movement that will get you started!

#1 Practice makes perfect 

Practicing with battle ropes is the only way to advance. You need practice, practice, and more practice. Even a battle rope workout for beginners is super intense. 

We recommend training with lighter ropes first. Don’t go for the heaviest weights possible when you’re just learning the ropes. You can train with pull up bands as well if you’re looking to master the techniques as well as build muscle.

#2 Learn how to squat

To win any battle rope battle, you’re going to need a solid, immovable power stance. You need to be a rock, and for that, you need to learn how to squat!

Perfect your squatting technique with and without the ropes. That way, you’ll keep your feet firmly planted on the ground, you won’t be forever edging forwards and readjusting your stance, and you’ll be in a comfortable position to endure the rope wave until the very end. 

#3 Build your deltoids and rhomboids

Battle ropes are a full-body workout; there’s no doubt about that. But some muscles will come in particularly handy if you want the longest rope wave time at your local gym. 

Two of the most under-trained muscles are our deltoids and rhomboids (our shoulders and upper back.) Work on these muscles outside of heavy ropes workouts by practicing face pulls and pull-ups, and you’ll have the edge on your opponents. 

#4 Don’t forget leg day

Equally, to hold those power squats through an intense battle rope workout, you need strong legs. 

Don’t skip leg day if you’re training to win because you’ll be left behind when everyone else who has been squatting starts to shake those ropes!

Likewise, this isn’t just an upper body or lower body workout; this is hardcore cardio, too. Hit the treadmill to build your endurance and leg for the next ropes battle. 

#5 Learn to flick the ropes

Strength, endurance, and cardio training are all critical, but perhaps the biggest tip we can give aspiring battle rope winners is to focus on technique. 

With battle ropes, it’s crucial to have the correct grip. You need a firm grip, but don’t hold the ropes right at the end. Give your hands space to move around. 

More importantly, learn how to flick the ropes using your wrists. Don’t grip too tightly, and leave your thumb off the ropes to allow for a more fluid flick during the battle!

The best battle rope exercises

The rope wave might be the classic training exercise, but there are plenty of other exercises to learn. The following exercises are all excellent full-body workouts, but some target specific muscles more than others. The bicep rope wave, for example, has more focus on the arms. 

You can combine the exercises below to form a high-intensity workout circuit that just uses battle ropes, or you can incorporate short bursts of battle rope exercises into more comprehensive exercise routines. 

Remember to warm up with a few resistance band exercises, stretches, and light cardio before you start battling with the ropes. 

#1 Bicep rope wave

The bicep rope wave is the classic battle rope exercise, and you’ll need to master this one before you move onto the others. Luckily, it’s a simple enough movement to get started with.  
  1. Get into a slight squat position with your feet hip-width apart. 
  2. Keep your back straight.
  3. Use your arms to wave the rope ends up and down in alternate rhythms to each other.
  4. Wave the ropes as hard as you can for at least 30 seconds at a time. 

The main muscles in use are the bicep, but as with all battle rope exercises, every other muscle is going to hurt, too. 

#2 Lateral rope whip

The lateral rope whip is a fantastic way to target your shoulder and arm muscles while also focusing on building endurance. 

  1. Stand with your feet hip-width apart.
  2. Raise both ends of the rope towards your shoulders, and extend them out toward your sides. 
  3. Keeping your arms in that lateral position, whip the ropes side to side for at least 30 seconds. 

#3 Outside Spiral

The outside spiral or outside circle is a great way to work your lats and core!
  1. Stand with your feet slightly wider than shoulder-width apart. 
  2. Hold your battle ropes out in front of your body.
  3. Continuously swing your arms and ropes away from your body in a circular motion. 

#4 Power slam

The power slam or jumping slam p combines a squat jump with a rope slam, and it’s guaranteed to absolutely destroy your muscles.
  1. Move into a squat position with your feet shoulder-width apart. 
  2. Hold both ends of the rope down at your side. 
  3. Jump up straight, and at the same time, raise both ropes up as high as you can. 
  4. As you land back down, slam the ropes down with you as hard as you can. 

It’s time to battle and shake them ropes!

Battle rope workout routines are seriously addictive. Start with the light ropes, hone your techniques with resistance bands, and you’ll soon be smashing the heavy ropes workout and winning those gym battles. 

Battle ropes aren’t just a lot of fun, though; they’re also an incredibly effective way to build both upper body and lower body muscles. It’s intense cardio, as well as a strength training workout, and you’ll be left pumped with endorphins after a long sesh. 

If you’re looking for a full-body workout, then bookmark our guide to the battle rope workout!

Katherine Holden

Katherine Holden

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams. Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients.

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