Battle rope training is the perfect fitness program

Battle rope training is the perfect fitness program

Battle Rope Training has been around for quite a while now and still enjoys great popularity. Good thing because the workout with the heavy ropes is a fitness program for the whole body. Here are the most essential information and two training programs for all fitness levels.

Train a lot of muscles with Battle Rope training

If you are looking for a fitness tool to effectively train your whole body, you should think about Battle Ropes. The American John Brookfield is considered the inventor of this significant workout variation. Unfortunately, I couldn’t find out how he came up with the idea of using the ropes that usually hang from gym ceilings for fitness. But from my own experience, I know how excellent Battle Rope training is. In relatively short sessions, you can train your legs, arms, shoulders, and core.

Suitable for beginners and pros

The great thing about ropes of varying weights and lengths is that beginners and super fit professionals can use them. You can integrate Battle Rope training into your fitness program or do it as a stand-alone workout. The only thing you need is a little space for the long ropes. The ropes used for Battle Rope training can be between 12 and 30 meters long. They also come in different strengths and, therefore, different weights. Therefore, beginners naturally start with shorter, thinner, and lighter ropes. In addition, they come in a variety of materials. Depending on the supplier, they can be made of synthetic hemp or covered with nylon and cost from 40 euros or dollars.

How to make the rope swing

For Battle Rope training, you should stand a little more than shoulder-width apart with your knees slightly bent. The upper body is straight. Hold both ends of the rope firmly in both hands. During the basic exercise, you swing the rope with drum-like movements. You can quickly tell if you are doing everything correctly by the movements of the rope. Generally speaking, the more evenly the waves beat towards the anchor, the better. As soon as the perfect waves get off track, you should take a short break.

The five basic movements for Battle Rope training

  • Alternating Waves: This is the basic exercise already described above. Stand upright, bend your straight upper body slightly forward, bend your knees, and start swinging the rope with drum-like arm movements.
  • Double Waves: Stand a little more than shoulder-width apart and bend your knees slightly. Hold the ends of the rope in your hands. Then you set the ropes in motion by a tandem, i.e. simultaneous up and down movement of your hands and arms. Double Waves make for great biceps.
  • Shoulder Circles: Again, stand slightly more than shoulder-width apart with your knees slightly bent. From this position, bring both hands above your head with your arms slightly bent in a circular motion. One arm goes clockwise, the other arm goes counterclockwise. As anyone can guess, this is a great way to work your shoulder muscles.
  • Slams: A great exercise also to reduce aggression. You stand more than shoulder-width apart with your knees slightly bent. You grasp the ends of the rope, bring your hands above your head, and then repeatedly slam them towards the ground at the same time and with a lot of momentum.
  • Snakes: In this exercise, you don’t swing the ropes up and down but sideways. This is then an additional challenge for the core musculature. Stand shoulder-width apart with your knees slightly bent, and then swing the ropes sideways. Try to work only from the arms and keep the upper body as still as possible.

Battle Rope training: 2 fitness programs

Here are two fitness programs for beginners, intermediate and advanced, for those who want to get started right away. You will need Battle Ropes appropriate for your fitness level and a clearly visible watch with a second hand or a training partner to give the commands. Please warm-up for about 10 minutes first and get your body up to operating temperature:

  • Beginners do 3 to 5 rounds. Take a 2-minute break between each round. You perform each exercise for 15 seconds, taking a 45-second break in between.
  • Advanced exercisers do 3 to 5 rounds. You take a 2 minute break between each round. Each exercise is performed for 30 seconds with a 30 second rest in between.
  • Professionals do 3 to 5 rounds. First, take a 2-minute break between each round. Then, perform each exercise for 45 seconds with a 15-second break in between.

First exercise program

Alternating Waves

Challenge: Alternating Waves with Squats

Another challenge: Alternating Waves with backward lunges



Second exercise program

Alternating Waves

Alternating Waves with backward lunges
Jumping jacks


Double Waves with jumps

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