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How to Use Battle Ropes at the Gym

Battle Ropes For Beginners

While working out at your gym, you might have passed by thick, heavy white ropes coiled up around a beam, but haven't given them much thought. While it may be intimidating to take up a 20-foot space in the gym, working with battle ropes is not only one of the quickest way to work out all of your muscle groups, slamming 25-pound ropes on the ground is actually quite gratifying.

Crunch trainer Livia Jenvey recommends her clients use battle ropes because they are a fun, quick, and alternative way to work out your arms, back, legs, and especially target the core. Even spending a few minutes working with the ropes will send your heart racing and your muscles aching in a good way. Livia recommends this quick workout for newbies to battle ropes.

  1. Wrap the battle ropes around a heavy beam or poll, and pull the ropes out so they are straight and equidistant away from the pole.
  2. Standing with your legs just wider than hip distance, pick up the battle ropes with your hands. Make sure your core is engaged, and your shoulders are pressed down and back.
  3. Bend and straighten your knees while simultaneously lifting and lowering your arms to create rippling waves in the ropes. The waves should travel all the way to the beam.
  4. Repeat the double wave exercise for 20 seconds.
  5. Continue the same wave motion using your right hand only. Be sure to securely hold on to the left side of the rope. Continue for 10 seconds, and repeat on the left side for 10 seconds.
  6. Using your right hand, slam the rope to the right by moving your hand in a semicircular shape to the right. Then slam the rope back to the left by moving your hand in a semicircular shape to the left. Continue for 10 seconds, and repeat on the left side for 10 seconds.
  7. Rest for 30 seconds, then repeat the set again. Complete three sets total.

Try it for yourself, and tell us what you think of battle ropes.

Join The Conversation
Anna-Monette-Roberts Anna-Monette-Roberts 5 years
Hi Kelbel, I promise you they are a really fun challenge! You can always ask someone at the front desk to demonstrate how to use them properly!
Gabriela-Une-Vie-Saine Gabriela-Une-Vie-Saine 5 years
I took a class that used these a few months ago, and it's WAY harder than it looks. A good cardio alternative for people with bad knees, too!
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