10 Best Battle Rope Exercises Beginners Can Do

From the name alone, exercises for beginners involve the use of heavy and bulky ropes. Battle rope workouts for women and men have many advantages. Adds resistance to muscle work. There is no need to worry especially if you are a beginner in how to start this exercise. This is because battle rope workout routines are available at the gym or home. Apart from doing the exercises for beginners in the muscles, it also strengthens the arms and shoulder. This exercise also helps to tie the leg. You are here to learn how to get a great workout. These are vigorous exercises that give one good fitness benefits.

Battle Rope Exercise

• Beginners: 2 to 3 sets of 10 to 15 reps, resting 90 seconds between each.
• Intermediate: 4 to 6 sets of 15 reps, resting 90 seconds between each.
• Advanced: 8 sets of 15 to 20 reps, resting 90 seconds between each.

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Table of Contents

• 10 Best Battle Rope Exercises For Beginners
• 1. BATTLE ROPES WAVES
• 2. BATTLE ROPES POWER SLAM
• 3. BATTLING ROPES HIGH WAVES
• 4. BATTLE ROPES SEATED WAVE
• 5. BATTLE ROPES ALTERNATE ARM WAVE JUMP SQUAT
• 6. BATTLE ROPES ALTERNATE ARM WAVES SQUAT
• 7. BATTLE ROPES JUMPING JACK
• 8. BATTLE ROPES INSIDE CIRCLE
• 9. BATTLE ROPES OUTSIDE CIRCLE
• 10. BATTLE ROPE REVERSE LUNGE ALTERNATING ARM WAVES
• Do Battle Rope Exercises Work?
• Why Should You Train With Battle Ropes?
• How Do You Use Battle Ropes?
• How Do Beginners Use Battle Ropes?
• How Long Should A Battle Rope Workout Be?
• Battle Rope Workouts Are Always Full Body?
• Frequently Asked Questions
• What muscles do battle ropes work?
• How thick should battle ropes be?
• What is a good weight for battle ropes?
• Is it OK to do battle ropes every day?
• Can you do battle ropes at home?

10 Best Battle Rope Exercises For Beginners

If you see those battle ropes coiled in the corner, don’t be intimidated. Get them out, wrap them around a strong base like a pillar, and try the following battle rope exercises for beginners.

1. BATTLE ROPES WAVES

The battle rope wave is one of the most classic battle rope exercises. It’s great for burning fat, getting lean, and gaining muscle (especially in the biceps, forearms, shoulders, and core).

BATTLE ROPES WAVES

HOW TO DO

1. Take the battle ropes with a neutral grip (see ‘ways to grip battle ropes’ if you don’t remember) and position your body so that there is some slack in the ropes (remember our tip about ‘Starting Position’ above). You can also use a hammer grip for waves.
2. Bring your arms out in front of you as if you are driving a horse and buggy.
3. Using your right arm, flick your wrist as if you were throwing the rope up and away, then bring your left arm up and do the same. As your right arm is coming down, bring your left arm up and do the same. As you create beautiful waves down the rope, alternate right and left. (10–15 repetitions).

You will not burn out as quickly if you keep your elbows in to keep the movement at the biceps.

2. BATTLE ROPES POWER SLAM

The purpose of this exercise is to build explosive strength, not muscular endurance (hence the name). So, the sets will be shorter and more taxing as you will be using all of your force to slam the ropes down.

This is a total body movement, so every muscle in your body will be firing as you transfer force from your lower body to your upper body and back down again to slam the ropes. However, it is particularly beneficial for building strength (and muscle mass) in your shoulders, lats, and arms, as well as challenging all of your core stabilizer muscles, such as your glutes.

When you do this version of the Power Slam (which is the most common), you will raise your arms to about head height, then lower them between your legs as you slam the rope. As with waves, this will create large vertical undulations toward the anchor.

It is best to perform this exercise with a thicker rope, but any battle rope will do.

BATTLE ROPES POWER SLAM

HOW TO DO

1. You can grab the rope in two ways. Option one is to hold it with a hammer grip. The second option is to hold it neutrally.
2. Stand in an athletic stance. Put both arms up to about head level and then forcefully slam the rope down.
3. With your elbows at head level, bring the rope back up and slam it down again. Do this for a set number of repetitions. This is not an exercise you should do for a long period. Try to do some repetitions where you can maintain explosive power. Stop when the force starts to decrease. (10–15 repetitions).

When people perform the Power Slam, they often move toward the anchor. So you don’t do this, keep your feet firmly planted. The closer you get to the anchor, the slacker you will have and the more difficult the exercise will be. Be firm from the beginning.

3. BATTLING ROPES HIGH WAVES

The high wave is very similar to the standard wave, but you will be more upright with your torso and you will be creating large waves. This increases the intensity of the movement and places more emphasis on upper body muscles like the chest, traps, lats, forearms, and shoulders.

BATTLING ROPES HIGH WAVES

HOW TO DO

1. Position your body so there is some slack in the ropes (remember our tip about the ‘Starting Position’). You may also use a hammer grip.
2. Get into a quarter squat position with your back more upright, with your feet about shoulder-width apart.
3. Put your arms out in front of you like you are driving a horse and buggy.
4. Alternating waves are performed the same way as standard waves, but your arms will be raised above shoulder level and then lowered to your thighs. (10–15 repetitions).

During a high wave, there will be less bend in your elbows and biceps and more movement at the shoulder. The undulations will be larger and more pronounced.

4. BATTLE ROPES SEATED WAVE

Grease the groove of the arm motion with the seated wave. With the seated waves, however, the lower body is completely removed since not even the glutes are involved. It’s all upper body.

BATTLE ROPES SEATED WAVE

HOW TO DO

1. Position your body so there is some slack in the ropes (remember our tip above about the ‘Starting Position’).
2. Sit down with your legs extended out in front of you. Try to keep your back as straight as possible. Sit up straight.
3. Flick your wrist as you throw the rope up and away with your right arm, then bring your arm down as you bring your left arm up and do the same thing. Alternate right and left as you create waves down the rope. (10–15 repetitions).

5. BATTLE ROPES ALTERNATE ARM WAVE JUMP SQUAT

Battle Ropes Alternate Arm Wave Jump Squats turn the quintessential explosive endurance exercise into an explosive, plyometric endurance and hypertrophy exercise by combining the jump squat and alternating wave.

Legs, hamstrings, calves, glutes, arms, shoulders, chest, traps, lats, and of course your core (we probably could have just left it at this is a total body because it truly is).

BATTLE ROPES ALTERNATE ARM WAVE JUMP SQUAT

HOW TO DO

1. With a neutral grip or hammer grip, grab the battle ropes, and position your body so there is some slack in the ropes.
2. Put your arms forward in front of you and start in the same stance as you would for a squat.
3. Begin creating alternating waves as you normally would, while simultaneously lowering yourself into a squat.
4. As you reach the bottom of the squat, explosively jump straight into the air (as you jump, keep the waves going — this will greatly increase your core stability). As you reach the bottom of the squat, explosively jump straight into the air (as you jump, keep the waves going — this will greatly increase your core stability).
5. Squat and jump as you make quick, explosive alternating waves with your arms for some time or a set number of repetitions.

As this is a hybrid plyometric, strength, and endurance exercise, you won’t be able to go too long, but use your maximum effort for a fair number of repetitions (i.e. 10–15).

6. BATTLE ROPES ALTERNATE ARM WAVES SQUAT

Due to the battle ropes, this exercise will work your legs just like a bodyweight squat would but with added resistance. Your upper body will then work as usual with waves of endurance, endurance, and endurance. But don’t let anyone fool you, endurance training has surely hypertrophy benefits. You can build lean, sculpted muscle mass with this type of exercise.

BATTLE ROPES ALTERNATE ARM WAVES SQUAT

HOW TO DO

1. Hold the ropes with a neutral grip and position your body so there is some slack in the ropes. You can also use a hammer grip.
2. Start with the same stance you would use for a squat and bring your arms forward in front of you.
3. Begin creating alternating waves as you normally would while simultaneously lowering down into a squat.
4. As you reach the bottom of the squat, press up with your heels, driving force through your feet.
5. As you squat, alternate quick, explosive waves with your arms for some time or some repetitions. (10–15 repetitions).

7. BATTLE ROPES JUMPING JACK

During this exercise, you will be creating a force that creates an arc-style wave down the rope toward the anchor point. You will get high engagement through your shoulders (particularly the lateral delts) and upper back. Additionally, this movement doubles down on core, hip, and leg engagement. Think of it as jumping jacks on steroids. A perfect mix of cardio, strength, endurance, and hypertrophy training.

BATTLE ROPES JUMPING JACK

HOW TO DO

1. Hold the battle ropes with a hammer grip and position your body so there is some slack in the ropes.
2. Position your legs and upper body like you would for a normal jumping jack.
3. Jump your feet out while simultaneously swooping your arms upward like you would do a jumping jack, but in a more circular fashion and with your arms slightly in front of your body, not to the sides. Imagine that you are drawing a big circle in front of your body and around your upper body, with one hand drawing one half and the other drawing the other half simultaneously (although your hands will not touch the top or bottom).
4. With your hands moving in sync with each other, keep creating this half-circle arc while simultaneously jumping in and out with your feet. There will be a slight bend in your elbows the entire time.
5. Do as many repetitions as you can with good form. (10–15 repetitions).

8. BATTLE ROPES INSIDE CIRCLE

It works your arms, shoulders, upper chest, lats, traps, and all your scapula stabilizer muscles. In addition to strengthening your postural muscles, it helps combat society’s ever-present issue of tech neck and rounded shoulders.

Furthermore, it is great for your legs, glutes, and abs, as they need to work in an isometric way to keep your upper body stable.

BATTLE ROPES INSIDE CIRCLE

HOW TO DO

1. Position your body so there is some slack in the ropes and grab the battle ropes with a neutral grip. You can also try an overhand grip.
2. Put your arms slightly out in front of you and take an athletic stance.
3. Create a big inward circle motion with both hands at the same time. To create the circle, move your arms outward and then inward (counterclockwise). When both hands reach the middle, they should be about a hand width apart, and should not touch.
4. Repeat this circular motion with your arms for a set number of repetitions or a set period.

9. BATTLE ROPES OUTSIDE CIRCLE

The Outside Circle is just like the Inside Circle, except that your arms will be moving clockwise. As with the Inside Circle, the Outside Circle is a total-body exercise that focuses on the arms, shoulders, upper chest, lats, traps, and scapula stabilizer muscles (which your traps are part of). At the scapula level, it’s a great way to improve mobility, stability, and endurance.

BATTLE ROPES OUTSIDE CIRCLE

HOW TO DO

1. Hold the battle ropes with a neutral grip and position your body so there is some slack in the ropes. You can also try an overhand grip.
2. Put your arms out in front of you in an athletic stance.
3. With both hands, create a big outward circular motion. You will move your arms inward and then outward to make large, wide circles. By the time both hands reach the middle, they will be about a hand width apart; they should not touch.
4. Repeat this circular motion with your arms for a set number of repetitions or duration. Maintain force throughout the entire set. (10–15 repetitions).

10. BATTLE ROPE REVERSE LUNGE ALTERNATING ARM WAVES

Lastly, the final exercise shows how you can make your alternating arm waves more dynamic and meet two needs at once (fat loss and resistance training).

The Battle Rope Rear Lunge Alternating Arm Waves is exactly what it sounds like: you reverse lunge as you create alternating arm waves. Your balance, coordination, strength, and cardio abilities will be put to the test. Additionally, it will build up muscle in your legs, glutes, and upper body.

BATTLE ROPE REVERSE LUNGE ALTERNATING ARM WAVES

HOW TO DO

1. Grab the ropes with a neutral grip and position your body so there is some slack in them.
2. With your feet about hip-width apart, stand tall with your hips in a neutral position.
3. As you continue making waves, step back into a reverse lunge and continue making waves.
4. In the position of standing, perform a reverse lunge on the other side, all the while maintaining rapid alternating waves with your arms. (10–15 repetitions).

Do Battle Rope Exercises Work?

The battle rope is an extremely effective and versatile total body exercise. It is possible to tailor battle rope exercises to endurance training, strength training, explosive training, and hypertrophy training. Additionally, battle ropes are excellent for fat loss because they increase the heart rate quickly. Battle rope exercises can burn as many as 20 calories per minute (the equivalent of sprinting).

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Why Should You Train With Battle Ropes?

Using battle ropes is the best way to lose fat (burn calories), build core strength & stability, and increase explosive power and muscular endurance. When it comes to these aspects of fitness, the battle rope (aka battling rope) is arguably the best training equipment around.

They are also adequate for building muscles (if you know what you are doing, which we will teach you), but there are better tools for building muscle, such as dumbbells and barbells.

Although, in terms of building up some boulder 3D shoulders and strong arms, battle ropes are right up there with free weights.

In conclusion, battle ropes are at the top of the fitness food chain when it comes to total body workouts and sculpting, building athleticism, and increasing grip endurance.

How Do You Use Battle Ropes?

Exercises and workouts can be performed with battle ropes. It is a full-body training tool that helps with fat loss, muscular endurance, explosive power, and core strength.

Some ways to use battle ropes are:

• Exercise finishers are a good way to fully exhaust the muscles, get some core work in, and burn more calories (for fat loss).
• The high-intensity nature of battle rope exercises fits very well into HIIT workout formats.
• Stand-Alone Workouts are great for just getting a quick, yet effective, total-body workout in.
• Warm Up, by getting the heart rate and body temperature up, and by getting the blood flowing to the joints and muscles, in preparation for weight training.

Exercises include making waves, slamming the ropes, whipping the ropes, and pulling the ropes, all from different stances and with or without combinations of bodyweight movements, as you will see. It’s a very versatile piece of training equipment that allows for a great deal of creativity.

How Do Beginners Use Battle Ropes?

Before moving on to more dynamic exercises, beginners should become comfortable with the basics. There are four basic moves: the wave, the pull, the slam, and the whip. When you learn these, you have everything you need for a battle rope workout. Even advanced athletes use these exercises. Thus, as a beginner, you will start with the best and most important movements.

How Long Should A Battle Rope Workout Be?

It depends on the type of workout you do. A HIIT workout with battle ropes typically lasts between 5–15 minutes but can last as long as 20 minutes. A finisher should be between 2 and 10 minutes long. If you are doing a stand-alone battle rope workout, it can vary, but usually no longer than 30 minutes is ideal. Your sets should be intense. You should rest about twice as long as your sets during a stand-alone workout. If you do 30-second sets, you would rest for one minute after each set. That should leave you exhausted after 30 minutes. When it comes to warm-ups, 5 minutes is plenty of time with battle ropes to get the blood flowing.

Battle Rope Workouts Are Always Full Body?

Yes, battle rope workouts are meant to be full-body, either for endurance and fat loss, for explosive strength and fat loss, or both. But they can be used in a non-traditional sense (non-traditional to battle ropes), by performing exercises like you would do with free weights for hypertrophy, such as press-ups, squats, pull-ups, etc., all without undulation. However, this is not very common. Battle ropes are most fun and effective when used in the way they were designed — with waves, whips, slams, and circles, as well as pulls.

Frequently Asked Questions

What muscles do battle ropes work?

Most of your body’s muscles are targeted by battle ropes, including those in your abdominals, shoulders, arms, upper and lower back, and legs. You can change the way you swing the ropes if you want to target a specific area.

How thick should battle ropes be?

Start with a 1.5″ rope if you’re new to battle ropes (no matter who you are). If you’re experienced and ready for another challenge, try a 2″. Try a 2.5″ if you’re Superman or the Hulk (with massive hands). Ropes that thick carry more weight, while ropes that are longer allow for a more fluid motion.

What is a good weight for battle ropes?

2-inch 30-foot battle ropes weigh around 27–30 pounds, 2-inch 40-foot battle ropes weigh around 37–40 pounds, and 2-inch 50-foot battle ropes weigh around 47–50 pounds. The heavier ropes are best for quick, intense workouts. These help build muscle and explosive strength.

Is it OK to do battle ropes every day?

It is okay to exercise with battle ropes every day if you follow some guidelines. Doing high-intensity workouts daily, such as HIIT, can cause injury. Daily strength training can.

Can you do battle ropes at home?

Exercises like these provide a full-body workout without placing too much strain on your joints and can help you improve both your strength and cardiovascular fitness. You can purchase battle ropes online at RopesDirect for a reasonable price and they’re easily installed at home.

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Originally published at https://stepbyfitness.com/ on 11 Mayo 2022