Training with ropes!

Lateral wave

Battle ropes became a core unconventional training method after being invented by John Brookfield and they arecommonly used by mixed martial arts fighters to build cardiovascular endurance. Battle ropes have the unique ability to safely challenge your conditioning levels with low-impact repetitions of wave-like motions. While the exercises look simple, they quickly engage your entire body from a variety of angles.

Battle Rope exercises are some of the most high intensity drills you can find, and there is an incredible variety of exercises you can do to keep things interesting. You can use a single rope using one hand or both hands, or use two ropes in wave-like movements. You can also train your pulling strength with these ropes.

There are literally dozens of ways to do single rope waves. Unlike exercises using two ropes, you will be able to perform more repetitions, since there is less weight, at a higher intensity. For beginners, this is an excellent way to progress up to more difficult double rope variations.

Double rope exercises are the most commonly used and seen in most unconventional facilities. Using both hands on separate ropes makes each drill more difficult as each rope can move in different planes of motion. Separate ropes will also be heavier, requiring more strength, power, and conditioning, especially in relation to your grip, arms, and core.

Battle rope pull exercises are a great way to train the underutilized pulling muscles. Rope pulls hit your body in an entirely different way than your standard undulating wave exercises. Pull drills require every muscle associated with pulling and result in building amazing back, grip and arm strength.

There is a one-minute battle rope test that will challenge your full-body conditioning, stamina, grip strength, core strength, and power all at the same time. In order to complete the maximum number of repetitions, you must keep a stable platform while coordinating full-body movement. This can be used as a benchmark to measure your increasing fitness.

If you are intrigued by this method of unconventional training, come see at me at Fit Forever for more information. Battle rope training lends itself well to a personal training environment since it requires lots of space to wield these 40 to 50 foot ropes.