She Strengthens

Unlock the Power of Battle Ropes: Your Ultimate Fitness Game-Changer

Get ready to revolutionize your fitness routine with battle ropes, the ultimate workout tool that’s taking the fitness world by storm. These heavy, supersized ropes provide a killer workout that targets your entire body, strengthening your abs, arms, and shoulders, engaging your legs, and delivering a conditioning workout like no other.

The Benefits of Battle Ropes

Using battle ropes for just 10 minutes can be considered a vigorous workout, burning approximately 10 calories per minute – more than burpees and squats! High-intensity interval training with battle ropes can also improve both aerobic and anaerobic capacity after just four weeks. Plus, they’re low-impact, reducing the risk of injury associated with high-impact activities.

Expert Endorsement

Top fitness experts, like Alonzo Wilson, founder and director of training at Tone House in New York City, swear by battle ropes. “They work every muscle group simultaneously and allow freedom of movement,” Wilson says. Whether you’re a beginner or a pro athlete, battle ropes can be tailored to your fitness level.

20 Kick-Butt Battle Rope Exercises to Get You Started

Beginner Movements

1. Double Wave: Master the basics of battle ropes with this exercise. Stand facing the anchor with feet shoulder-width apart, grasp one end of the rope in each hand, and move both arms up and down rapidly, creating waves in the rope.
2. Alternating Wave: Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand, raise one arm to shoulder level, and then quickly lower back to start, raising the other arm to shoulder level as you do so.
3. Low Alternating Wave: Lower down into a squat, keep your core engaged, and move your arms as you do with the alternating wave.
4. Shoulder Circles: Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles.
5. Snakes on the Floor: Stand facing the anchor and position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor.

Slamming Movements

6. Power Slam: Stand with feet hip-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead, and then forcefully slam the ropes down into the ground, lowering into a high squat as you do.
7. Side Slam: Face the anchor, feet shoulder-width apart, and knees slightly bent. Grab the ends of the rope with palms facing in. Raise your arms up overhead and forcefully slam the ropes down to one side of your body.
8. Alternate-Arm Power Slam: Execute the exact same movement as the power slam, but instead of raising and slamming both hands at the same time, restrict the movement to one arm.

Explosive Movements

9. Plyo Knee-Tuck Slams: Assume the push-up position, with one end of the rope in each hand. Jump both feet into the air and draw your knees in toward your chest, then immediately shoot legs back out into push-up position.
10. Plyo Knee-Tuck Push-Up Slams: Begin in a push-up position, with one end of the rope in each hand. Jump knees in toward your chest, then immediately shoot legs back into push-up position. Lower your body into a push-up, and then explosively spring up to standing.

Compound Movements

11. Alternating Wave Reverse Lunge Waves: Begin with the alternating wave exercise. Once you get a good wave going, step your right leg back into a lunge. Return to standing and then repeat on the other side, stepping your left leg back into a lunge.
12. Up-Downs Into Snakes Switch Game: Begin in a standing position and grab the rope in each hand, holding the ends by your sides. Drop your body to the floor and catch yourself with your hands, letting your chest touch the ground. Explode back up to stand, and then lower your body into a squat.

Get Ready to Take Your Fitness to the Next Level

With battle ropes, the possibilities are endless. Get your battle ropes and start waving, slamming, and whipping your way to a fitter, stronger you!