Are You Overlooking These Battle Rope Benefits?

Are You Overlooking These Battle Rope Benefits?

It is probably one of the most deceiving and innocent looking pieces of gym equipment. It is also probably the most overlooked piece of equipment in the gym as well. But once you read about all the benefits it has to offer, it won’t be long before you are integrating it into your own workouts!


If you’re doing High Intensity Training, or HIIT workouts with battle ropes, you’re going to burn a ton of calories. This can be anywhere in the range of 300-500 calories per HALF HOUR! This is something that simply wouldn’t happen on a leisurely jog around your neighborhood. Not only are you burning calories during the actual work sets with the battle ropes, but in this style of training your metabolism is going to be revved up for up to 36 hours after you finish the initial workout. This “afterburn,” or EPOC effect is going to turn your body into a fat burning cyber robot. You’ll literally be burning additional calories when you sleep that night, and at your desk the next day. Battle rope workouts best ways to achieve this. If you want to look your best this summer and you’re not using battle ropes, you’re cheating yourself!

The Workouts Are Fast

Like most people, you don’t always have 3 hours to kill at the gym. You need to make the most of your time by getting in a quick, yet efficient workout that is going to work all of your muscles and not make you feel like you should have done more. There might be some days where you only have 20 minutes to get in a quality session. If this is the case, battle ropes will definitely come in handy. Even a session as quick as 18 minutes of battle rope intervals will be one of the hardest cardio sessions you will ever experience.

Build Muscle And Burn Fat Simultaneously

When you workout, you probably like to be as efficient as possible. Not many people have time for the old style of training where you lift weights for 60-90 minutes, then chug along on the treadmill for another 45 minutes to get your cardio work in. Before you know it, that’s almost 2 ½ hours down the drain. With battle ropes, you can kill two birds with one rope. Mix in short bursts of maximum heart rate battle rope undulations and not only will you build the muscles in your shoulders, biceps, and core, but you’ll simultaneously burn the fat around the muscles as well. Battle ropes are one of the most efficient ways to push your muscles and metabolism to another level at the same time.

Keep It Fresh

With treadmills, elliptical machines, and stair-masters, there’s not much variety in the workouts. The only thing you can really do is change speeds, or maybe go backwards. A simple YouTube search for “battle rope workout” will give you enough ideas to last your entire life. You can easily do a different workout 3 times a day for the rest of your life.You can always change the amount of reps, the set/rest duration and mix in countless moves to keep your mind and muscles guessing.

Low Impact/Big Results

Although battle rope workouts can be intense and brutal, you can tone them down to any fitness level. Whether you’re    just starting out, recovering from an injury, or you have bone and joint problems, there’s a battle rope routine that can benefit you without pain or discomfort. Because the workouts use your body’s natural range of motion, you don’t have the negative restrictive aspects of machines. If you need something low impact, battle ropes are a great option.

Work Multiple Muscles At The Same Time

As mentioned earlier, most people like their workouts to be fast and efficient. One of the ways you can do this is to work multiple muscles at the same time. With battle ropes, you can instantly change from working both your legs and shoulders, to working your biceps and abs. That’s four different muscle groups in one set. Throw in some squats, lunges, or lateral shuffles with your upper body moves and you’ll be tapping out in no time!

Battle Rope Workouts

  1. Battle Ropes Figure 8 Slams

Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. Put your hands together and move the ropes at the same time to the right, beginning a figure-8 motion, then immediately in the opposite direction to the left to complete it, forcing both ropes slam the ground at the same time in between sides.

  1. Alternating Waves with Jump Slam

Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. Lift the right hand and rope up to shoulder level, while simultaneously lowering the left hand and rope down to hip level with force so the ropes moves in opposite directions. Alternate and continue for 5 seconds straight. Then, at the same time lift both ropes overhead while simultaneously jumping up, and slam the ropes into the ground as you land.

  1. Battle Rope Jumping Jacks

Holding a battle rope in each hand, facing your anchor, perform jumping jacks for 30 seconds straight. Be sure to keep your arms as straight as possible as you raise them overhead and lower them back down.

  1. Russian Twist Slams

Sit on the ground, facing your anchor, knees bent, heels resting on the floor. Keeping the spine neutral, lean slightly back until you feel your abs engaged. Holding both battle ropes with both hands in front of your chest, rotate only your arms and upper body to the right and slam the ropes into the ground. Then rotate to the left side and slam the ropes into the ground. Continue rotating right to left at a rapid pace for 30 seconds.

  1. Forward Slams with Quick Steps Back

Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. This is your starting position. Hop forward toward your anchor while simultaneously lifting both arms and ropes overhead, then slamming them down as you land. Perform three hops forward. Then, begin alternating right and left arms up and down to make small waves as your quickly small step your way away from the anchor, back to starting position. Perform both motions three times through.

So what are you waiting for? Come on down to Hammer’s Gym 24/7, where you can gain all of the benefits of the Battle Ropes anytime of the day or night!

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