Though usually followed as a high-intensity cardio workout, battle ropes are also used to build lean muscle. They work on each arm independently, eliminating any muscle imbalances to sculpt your arms. In this video, Mobiefit’s fitness icon, Sravani Sinha shows you how the proper technique for battle roping. Let’s get started then!
Keep your feet shoulder-width apart and hold the ends of the rope at an arm’s length in front of your hips with your hands at the same distance as your shoulders. Suck in your core and begin alternatively raising and lowering each arm. Once you get the movement right, keep the alternating arms for 1 to 20 minutes at an explosive speed. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for 1 to 20 minutes.
In the video, Sravani is seen doing the classic “up-and-down” battle rope movement. It works on each arm independently and keeps your muscles under tension for extended periods. But one need not stick to the classics and can variate with battle ropes by trying out different motions to work on different muscles. For example, the side-to-side move works out your hips and core whereas moving the battle ropes in a circular movement improves shoulder mobility and range of motion.
Switching the different motions in your next battle rope session will provide you with a complete functional fitness and real-world strength. Even performing each exercise for 10 minutes teaches your mind to concentrate on one task, which helps your body flush out lactic acid and shed fat.
Unlike weights, which you can adjust by shuffling the plates or barbells, when it comes to ropes the key to maximize or reduce intensity is the anchor. Moving away from the anchor point decreases the intensity while stepping towards it will increase the load. If you are doing a complete battle rope workout instead of just one high-intensity session, alternate between two minutes closer to the anchor point and one minute farther. The amount of time you spend farther away works as an active recovery phase for your muscles.
So next time you are at the gym, don’t keep battle ropes as a finisher session. Instead, try doing an entire workout using just battle ropes to improve your full-body strength.