Battle ropes are more popular than ever—and for good reason. They are one of the few pieces of equipment that allow you to strengthen muscles, improve cardiovascular endurance, and burn a ton of fat at the same time. Not to mention you look like a total badass when they’re flying! Here are six great exercises to get you started and prepared for battle.

Tips Before You Get Slamming

  • Twenty good slams is an awesome “icing on the cake” after any workout that will push your workout even harder. Try it!
  • There isn’t a “wrong” way to use battle ropes, but a few tweaks in form can maximize each movement.
  • Just in case you had a bad day, take it to the ropes! Get some slams in is a great way to relieve stress! Plus, it’s fun. Win/win!

Double Waves battle ropes

Double waves battle ropes

When using battle ropes, it’s important to maintain an athletic stance with your knees slightly bent and chest upright. To perform the double wave, move both arms simultaneously to shoulder height and back down to create waves. We are after speed here, so keep the ropes moving as fast as you can for the duration. Perform 30 seconds on, 10 seconds off, for 5 rounds.

Rope Slams battle ropes

Rope slams battle ropes

Time to make a little noise! Use your posterior chain (backside), shoulders, and arms to get the ropes above your head before slamming them to the ground as hard as possible. Slams are great for improving strength and power while burning some serious calories. Instead of going for time, treat slams like a strength training exercise and perform 3-4 sets of 10-15 reps with 30 seconds rest between sets.

Alternating Waves battle ropes

alternating waves battle ropes

Using the same general technique as double waves, this time alternate the movement of your arms as fast as you can to create staggered waves. Don’t be afraid to play around with wave size. Smaller waves will get your heart rate up faster, while larger waves may work your arms/shoulders a bit more. 30 seconds on, 10 seconds off, is a great work-to-rest ratio, but you can always lower the working time to get started.


Snakes battle ropes

The name says it all here. We want the ropes to look like two snakes on the floor by moving our arms in and out horizontally (parallel to the floor). If it helps, think about clapping your hands with straight arms. Perform 30 seconds on, 10 seconds off, for 5 rounds. And I’ve never seen a slow-moving snake, so keep ‘em slithering fast!

Push Up Plank
Single Arm Waves

battle ropes

While holding a push-up plank, balance yourself on one arm and use the other to create small waves. A key point to remember in this exercise is to keep your shoulders squared and pelvis facing the floor (no twisting). Perform 15 seconds per arm for a total of 30 seconds, with 10 seconds rest between 3 rounds.

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Side Plank Waves battle rope

side plank waves

Position your side plank at the end of the ropes and grab an end with your free hand. Keep the movement of your working arm between the shoulder and waist to create small waves parallel to the floor. These should look similar to the snake waves. Increase the challenge a bit here by performing 40 seconds on, 20 seconds off, for 3 rounds, with no rest between rounds.


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