You’ve seen them in the gym for years, but if you’ve never stopped to grab those giant ropes and see what you’re made of, now is the time to add this workout to your routine. Not only does it look impressive, but it’s an incredibly effective full body workout. It helps increase core strength, provides intense cardio and develops muscle endurance. If you’re a newbie to ropes, we recommend starting with a partner or personal trainer to help prevent injury. Once you get comfortable, battle rope kits are simple to install in your home gym and take up minimal space. Let’s get started!
Start with the Wave
Make sure you have proper grip of the rope, with hands and fingers on the handle, while the thumb off the handle. (You should be able to easily flick your wrist.) Stand with your feet slightly wider than shoulder-length, keeping your back straight with your chest forward. While flicking your wrist, begin moving the ropes in a wave pattern as fast as possible. The focus of this exercise is to work the biceps and keep the back straight.
Engage the Core
For more of a core workout, try the full circle wave. Stand tall while holding the other ends of the ropes in each hand, with your hands together. Move your hands in a big clockwise circle in front of your body for 12 reps, and then do 12 reps anti-clockwise. Turn around then repeat the process. Give yourself a chance to rest, and then repeat the exercise.