The best battle rope exercises are here to get you shredded, because lets face it cardio can be boring as hell. You would probably rather jump in a tank full of sharks with laser beams attached to their freaking heads than run on a treadmill.
You hate running. You despise the elliptical so much you have nightmares — the kind where you throw up a little bit in your mouth. You avoided any and all cardio for ages and now you have to half-time breaks during sex to catch your breath and stop sweating like a pig.
I can help solve this epidemic.My training has to be fun, different and engaging otherwise I freak out, get bored and find better things to do. There’s just no other way for me to do it. I would go crazy, seriously. I think it is absolute crap and torture when I am supposed to follow a boring program. It just won’t happen.
Exercise variations are endless.
I filmed over 1,200 exercise variations in hopes of making THE BEST exercise library. The only reason I stopped at 1,200 was because I suddenly realized what the hell am I going to do with 1,200 videos clips of me doing 3 reps of an exercise?
Small changes to a simple movement can make training fun. Even if you are a beginner and need to learn the basics you can still do variations of the basics to make training fun. That’s what I do with my coaching clients, they never get bored but they get damn good at the main movements because they still practice them over and over again, just with slight tweaks.
Most people don’t know a ton of different ways to do this but lucky for you, I do.
So let’s get down to business and be friends. And by ‘be friends’ I mean, mess around with some battle ropes and get lean and mean.
What is a Battle Rope?
Besides seeing them in ‘Pirates of the Caribbean’ what are battle ropes?
Those ropes you see flinging and whirling around the gym. The ones where people make loud noises and pant like a Siberian Husky on a 100 degree summer day.Those are battle ropes, and they are freaking awesome.
So awesome that I put together a video of my favorite 36 exercises to do with them…
Are Battle Rope Exercises Safe?
Hell yeah son.Battle ropes are safe as long as you use them properly — like always just don’t be stupid about it.
- Always stay in control. If you feel pain STOP!
- Stop when you can no longer keep good technique. Keep the natural curve in your back aka. a neutral spine — don’t round over like a hunchback
- Ask for help if you don’t know what you are doing
- Form check with my video. MOST of the movements should come from the shoulder and the elbow stays ‘stiff’ and is not doing the majority of the work
- Keep your shoulder blade ‘sticky’. This just means the muscles of the shoulder blade and back should be working. Don’t get lazy and let the front of the shoulder and chest do the work.
The Best Battle Rope Exercises to Burn Fat
The possibilities are endless. Here are 3 different examples of how to use these exercises in a workout. I just gave you 36 different variations, pick and choose different ones and have some fun
‘Swole City Finisher’
A1) Alternating waves — 10 seconds
A2) Double waves — 10 seconds
A3) Outside circles — 10 seconds
Rest 45 seconds and repeat for 6 rounds
‘Mini Shoulder Pump’
A1) Outside Circles — 1 min
A2) Inside Circles — 1 min
A3) Front Raises — 1 min
A4) Kneeling overhead press — 1 min
A1) Alternating waves — 20 sec, rest 30 seconds
A2) Double Waves — 20 ses, rRest 30 seconds
A3) Alternating waves with reverse lunge — 20 seconds, rest 30 seconds
A4) Alternating waves with squat — 20 seconds,
Rest 90 seconds and repeat 2-3x rounds
‘Look at These Abs’
A1) Hip toss
A2) In and out alternating waves
Perform each exercise for 40 seconds. After A2 rest for 20 seconds. Repeat 4x
B1) Tight rotations
B2) Snare Drummer
B3) Side to side tight waves
Perform each exercise for 20 seconds. After B3 rest for 20 seconds. Repeat 4x
Time to Wrap up the Battle Ropes
Is that all? No way kimosabe. Like I said before the possibilities are endless . You can do jumping variations, change the speed, kneel, half kneel, sit on your butt and more.
I just gave you some fun ones to experiment with.
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PS. If you give the workout a try, I would love your feedback. Just shoot me an email.
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