Do you think combat ropes are just the latest fad? Think again. Throwing these thick, heavy ropes in your gym looks more than impressive – it's a ruthlessly effective workout.
Canadian research has found three 15-minute bouts per week for four weeks that can increase your maximum pressure load by 24%. The maximum number of sit-ups was 7% in four weeks. A study from the University of Minnesota showed that ten minutes after training, the metabolism increases significantly. Increased strength and fat loss – What is not to love? Use our guide for the most important exercises as well as the training and session finishers of the experts to take advantage of themselves.
3 battle rope exercises for your core
"Ropes are fantastic because you need to work on your abs turned on and on for the duration of your working hours," says Andrew Tracey, an expert in outdoor training and founder of youarenotyourgymmembership.com. "They also work through multiple levels ̵
 Stand up, at the side where the ends of the rope are fixed, and hold the other ends of the ropes together in each hand. Move your hands clockwise in front of you for 12 reps, then perform 12 repeats in the counterclockwise direction. Turn around and repeat. Rest for 30 seconds and repeat 3 times.
Begin in plank position while your abdominal muscles are fully engaged and your body is straight. Hold the rope in your right hand and lift your left leg. Move your right hand up and down, holding the rest of your body steady for 15 seconds, then switch sides and repeat. Rest for 30 seconds and repeat five times.
Start in a side plank with your legs straight and your upper body supported on your right forearm. Hold the rope in your left hand and move it up and down for 15 seconds. Change sides and repeat. Rest for 30 seconds and repeat five times.
5 Key Battle Rope Exercises
"At the start of your session, you can use ropes as part of a warm-up or activation phase," says Charles Allan-Price of W10 Performance Gym. "You can also use them during exercise to create intensity with waves, slams, and whips, or you can use them as finishers for time or repetitions at the end of a workout."
"Ropes are great for time-based workouts," says Allan-Price, "They work with a higher intensity than dumbbells, so you can increase your heart rate and burn more calories." Here you can read Allan's most popular combat rope exercises Add Price to Your Training Repertoire.
1 Bicep Wave
Keep the rest of your body calm, move the ropes as fast as you can, and focus on high repetitions and high amplitude.
"Stay in a square position with a straight back and keep the elbow movement to a minimum," says Allan-Price. "If you hold your elbows, stop your shoulders and burn them Movement in the biceps. "
2 Cross Whip
With a slight elbow flexion pull up the ropes as if you were making a side elevation Keep your thumbs slightly forward. Then she whips down. Continue with increases to continue with tempo.
"This is a great way to address the rear tiller and back muscles. These muscles are muscles that improve posture, "says Allan-Price. "The most common mistakes include too much leg movement in and out of the squat and relaxation of the torso. Keep your chest upright and stay in a quarter squat position.
3 Outdoor Spiral
Make alternate circles with outward-facing circles so that the rope moves like a corkscrew and machines your shoulders and rotator cuffs.
"These exercises have some variations for all ability levels, from half knees to clockwise and counterclockwise rotation," says Allan-Price. "It will process the rotator cuffs, the small stabilizing muscles of the shoulder joints, and create a core tension. That's why it's important to keep your hull as strong as possible by not letting up. It's a fun and dynamic way to exercise your back muscles and rotator cuffs. "
4 Loungers T
Lay your arms down on a T-shape and move it up and down as if you were preparing to take off. It will train the lower back and the shoulders.
"Another great exercise to train the postural muscles, and a great activation exercise when you start a combat rope training," says Allan-Price. "During this exercise, you will be working on the upper, middle, and lower traps, as well as the back throws, and your shoulders will burn after 30 seconds. It's great to use either in warm-up or as a main exercise. Make sure that you squeeze your glutes and do not bend the lower back. You should feel this mainly through the upper back and shoulders. "
5 Jumping Slam
The grand finale. Jump up and bring both ropes down to reach a high amplitude. Repeat with as much height and speed as you can manage.
"Any exercise that contains the word" slam "immediately becomes a favorite for me," says Allan-Price. "Treat this exercise like a squat jump with a slam, so keep your elbows relatively straight and your upper body neutral – and throw the manure out of the rope into the ground to increase your heart rate and burn calories. Remember, this exercise will tire you pretty fast. So keep an eye on your shape with a falcon eye – without having to let up!
Upper Body Battle Rope Workout
"Any sport that requires upper body conditioning, such as Rugby MMA or CrossFit ropes, is due to the many conditioning conditions you receive from them can be a very useful tool, "says personal personal trainer Tom Eastham ( @EasthamsFitness ). "For maximum impact, focus on maintaining the intensity of the movement from start to finish, no matter how much it burns."
If you want upper body conditioning, combat ropes are the best tool. "It's hard to get it from something else without serious fatigue," says Eastham. "Sure, you can stand up on pushups and suspension lines, but you will not work long. The ropes tire your cardiovascular system before your muscles give way.
Perform this three-part rope workout to shape your upper body. Move 1 for 40 seconds, rest for 20 seconds, and do the same for the 2nd and 3rd moves. Do 12 laps.
1 alternating rope whip
Stand upright with your hips and hold a battle rope in each hand. Begin by moving the ropes one at a time up and down, creating a wave motion through both ropes. Move the ropes quickly and gently one after the other.
2 wrestlers throw
Grab the ropes in an inverted handle so that the ends face the ceiling. Pull up the ropes and turn your entire body to the left. Then whip and turn your whole body to the right. Do as many repetitions as you can and always imagine you throw the rope on the ground.
3 Lungs Slam
Hold a rope in each hand, raise your arms and hit the ropes so hard in the ground you can jump sideways. Repeat the train on the other sides.
Battle Rope Finishers
Quickfire rope training for fast fat loss and upper body condition.
What Eight rounds of 20 seconds of work and a break of two seconds with double floss.
Why "We are not looking for power here, only the total number of repetitions is more than four minutes," says Eastham. "Grab a friend and ask him to count and challenge him to beat your score. It's about intensity over volume – something that makes CrossFit very good. This challenge should maximize your intensity.
What Change five double-flossed with a burpee. See how many burpees you can handle in 60 seconds.
Why "Every contact athlete needs the ability to get off the ground quickly and frequently," says Eastham. "With the rugby players I train, I test their maximum Burpee score in 60 seconds. Add some battle ropes and they are in a mess. A great test for your maximum performance.
Muscle endurance test
What The exercise is simple. Alternating single-arm floggers. Work for 30 seconds. Pause for 30 seconds.
Why The goal is to complete as many intervals as possible, maintain a steady pace, and not lose the rope. "This is both a mental hardness test and a physical one," says Eastham. "Be honest with yourself and do not let the pace of these whips fall."
Battle Lopes Workout for Fat-Reduction Training
"Ropes are an integral part of my equipment as they allow pulling, pulling, climbing and generally manipulating Your resistance training in ways you can not do with dumbbells and dumbbells, "says Tracey, demonstrating her use here. "As" combat ropes ", they offer you an extremely cost-effective, portable alternative to traditional cardio equipment, offering you the benefits of the whole body that you would get from machines like the rower or the ski ergometer at a fraction of the price and convenience to use it anywhere, anytime.
"Intensity is key here," says Tracey. "Unlike weight training, where you struggle with resistance and get hurt when you push too hard, density is the name of the game for battle ropes Therefore, place as many whips, punches and waves as possible to raise your heart rate and make your lungs scream. "
Start a stopwatch, and then run:
- 20sec. Push Button Position (left arm)
- 20sec. Push Button Position (right arm)
- 20 seconds of alternate seated side shots
- 60 seconds of standing rope waves
- 60 seconds rest
Complete a total of four or five laps.