Battle Ropes
Moving two heavy ropes in waves or slams: intense cardio that works shoulders, arms and core.
Also known as: battle rope waves
- Level
- Intermediate
- Equipment
- Battle Rope
- Type
- Compound
How to do it
- Hold one end of the rope in each hand and step back until there's a little slack.
- Get into a half squat with your chest up.
- Move your arms up and down alternately to create waves.
- Keep the rhythm for the interval, then rest.
Form cues
- Waves should travel all the way to the anchor.
- Legs and core stabilise.
- Short, intense intervals.
Common mistakes
- Standing straight up: you lose stability and power.
- Moving just your hands: use your whole arm.
- Shrugging: keep your shoulders down.
Sets and reps
6-10 intervals of 20-30 seconds with 30-60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from battle ropes.
Double slam
Raise both ropes together and slam them down.
How to do it
- Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.
- Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.
- Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.
- Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.
- Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.
- Keep slamming for the desired time or number of reps.
- Primary
- Front Delts, Lats
- Secondary
- Forearm Flexors, Glutes, Obliques, Quads, Abs, Traps
Medicine ball slam
Lift a ball overhead and slam it into the floor.
How to do it
- Stand with feet shoulder-width apart, holding a slam ball in front of your hips.
- Lift the ball overhead by extending the hips and reaching tall.
- Forcefully slam the ball into the floor between your feet, crunching through the core.
- Catch the ball on the bounce or pick it up from the floor.
- Primary
- Abs
- Secondary
- Glutes, Lats, Obliques
FAQ
What do battle ropes work?
Shoulders, arms, back and core, with a big cardio component.
How long should I go?
20-30 second high-intensity intervals work better than long sets.
Will they help me lose weight?
They burn a lot of energy fast, but weight loss depends on your overall diet and activity.
What muscles do battle ropes work?
They mainly work the front delts, the side delts and the lats, with help from the forearm flexors, the quads, the abs and the traps.
Add battle ropes to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
