You may have seen or even used these heavyweight battle ropes in before. They’re commonly used by boxers, MMA fighters and athletes that require high muscular endurance around the arms.
The great thing about them is that they’re very versatile, allowing you to perform different motions with them that target multiple muscles throughout the entire body and the exercises involved are ideal for anyone regardless of how much training you’ve had.
If you have the space in your home then you should consider working out with them. Here are 5 of the best battles ropes to help you build arm strength and endurance.
|Material||Poly Dacron with Heat Shrink Caps||600D Polypropylene and Polyester with Heat Shrink Caps||Polyester with 3M® Military Grade Heat Shrink||Polyester with 3M® Military Grade Heat Shrink||600D Polypropylene and Polyester with Heat Shrink Caps|
|Construction||3 Strand Twist Design||3 Strand Twist Design||3 Strand Twist Design||3 Strand Twist Design||3 Strand Twist Design|
|Diameter||1.5" / 2"||1.5"||1.5" / 2"||1.5" / 2"||2"|
|Length||30 / 40 / 50 ft.||30 / 40 / 50 ft.||16.5 / 20 / 25 / 30 / 40 / 50 ft.||16.5 / 20 / 30 / 40 / 50 / 75 / 100 ft.||30 / 40 / 50 ft.|
Top Features | Best Battle Ropes
- Material – Most good quality battle ropes are made of durable polyester, poly dacron or both. They’re wear resistant and some include a 600 denier weatherproof and waterproof sleeve that offers protection from friction and fray. Heat shrink caps are inserted at both ends of the rope for tighter and safer grip.
- Construction – A 3-strand twist design is common for battle ropes as it offers the maximum durability relative to the rope’s thickness.
- Diameter – A thicker rope means it’ll be heavier and more strenuous for your workout, especially at your forearms as you need a wider grip.
- Length – Battle ropes come in various sizes so if you want to really increase the intensity of your workout, then opt for a longer length.
- Training Guide – Some battle ropes will include a training guide in written or video form. They may consist of different exercises and the correct techique.
You can use battle ropes for a whole bunch of exercises, more than you can probably think of. But to get you started, here are 5 of the most common but also most effective…
5 Simple Yet Effective Battle Rope Exercises
This is the exercise that most people begin doing on the battle ropes.
- Hold both ends of the rope with your hands in front of your hips and shoulder width apart.
- Stand with your feet shoulder width apart and knees slightly bent.
- Raise and lower both arms simulatenously to create a wave.
This exercise is requires you to get into the same position as if you were performing double waves. But instead of simultaneously raising and lowering your arms, you do it one after the other continously. You can perform this more rapidly than double waves as your exertion is divided rather than at all at once.
Adding an explosiveness slam action increases your anerobic strength. It’s very similar to the double waves but instead of moving your arms continuously, raise your arms over your head and focus all your energy on slamming down the ropes simultaneously while coming down into a high squat.
An alternative of the power slam would be the side slam which focuses more on your obliques. This exercise requires you to lift the ropes above your head to the left, and then slamming down on the ground to your right side.
Here’s a killer workout for your shoulders. Get into the same position as the double waves, lift your arms above your shoulders and then proceed to move your arms in a big circular motion either clockwise or counter-clockwise. After your set, do another but in the other direction.
- Raise your arms higher for a more demanding workout.
- Perform each exercise according to your level of experience. A good starting point would be to do 3 x 30 second bursts followed by 30 second rest periods in between each set.
- Adjust the resistance by moving closer or further away from the anchor point. The closer you are, the more intense the exercise will be as there’s more slack.
To get the most out of your training, I highly recommend the following articles:
► How to Increase Punching Power
► 10 Tips to Improve Boxing Footwork
► Boxing Basics
► Top 10 Best Heavy Punching Bags
► Top 10 Best Boxing Gloves