11 Biggest Benefits Of Battle Ropes Training

  1. Develop Core Strength
  2. Improve Mobility
  3. Improve Muscle Imbalances
  4. Boost Cardiovascular Fitness
  5. High Intensity – Low Impact
  6. Portable
  7. Enhance Athletic Performance
  8. Dynamic Full Body Workouts
  9. Mental Toughness
  10. Increase Stability
  11. Develop Durability
Battle Rope

Battle ropes are excellent for developing core strength with many exercises targeting the obliques, rectus abdominus, erector spinae and glutes.

The core is forced to engage in rotation, anti-rotation, flexion, extension and resist against anti-lateral flexion through unilateral loading.

Furthermore, many exercises require your arms to work independently of each other which engages the core to stabilise the trunk.

Your core and entire kinetic chain has to work hard to control the force that comes back at you through the rope to prevent you from being thrown off balance.

Battle rope exercises that require your body to move through full range of motion opens up tight problem areas such as the hips and shoulders improving strength, mobility and athletic performance.

Developing strength through full motion enhances your body’s ability to be strong whilst you move and when in unstable positions which ultimately helps you to avoid injury.

Regular battle rope training, especially when performing dynamic movements will gradually boost your range of motion helping you to move optimally.

Most people are dominant on one side of the body, this is especially true for athletes and for people that perform repetitive tasks on one side of the body for work. The unilateral movements of battle rope training quickly highlight these muscle imbalances whilst strengthening the weak areas. If you notice one side of the body fatigue faster, keep pushing through. Training both sides of the body for an equal amount of time, reps and sets will help fix these imbalances. Overtime, the unilateral movements performed with battle ropes will help the weaker areas to catch up and neutralise any of these imbalances that you’ve developed.
Research performed at Windsor University showed that training with battle ropes increases VO2 max and average peak VO2, which means battle rope workouts improve your body’s ability to perform high-intensity exercise. Other studies have showed that a 10-minute battle rope workout can lead to significant improvements in cardiorespiratory fitness and may be even more effective than traditional moderate-intensity exercise (think of battle ropes as sprinting for your upper body). There are many ways to incorporate battle ropes into your cardio workouts including Tabata, HIIT and steady state cardio which requires less intensity but for longer periods of work. High intensity battle rope training simultaneously targets both the aerobic and anaerobic energy systems (metabolic conditioning). These cardio + resistance training workouts have a powerful metabolism boosting effect making them excellent for weight loss, developing endurance and improving cardiovascular health.

Battle ropes offer high-intensity workouts without the negative impact of straining joints.

People that suffer from overuse injuries from too much running can reap the cardio benefits of battle rope training with low impact movements that have little chance of causing injury.

Many training tools create a large amount of compressive force causing joints to become compacted, battle ropes allow you develop strength without compressing the joints.

If your’e unable to exercise standing up, you can sit down using battle ropes and still get a challenging workout.

Battle ropes are not just for the gym, they are easily transported to the beach, park or can be used at home without damaging the floors. All you need is a little space and something to anchor them to like a tree, a fence or a heavy kettlebell and you’re all set. They also don’t take up much storage space like other training tools do. Keep your ropes tidy after training by packing them away into a bag, box or throw them over a storage hanger.

With your arms working independently of each other your core, back, glutes and legs are forced to activate to control and stabilize your movements.

Battle rope training will improve your timing and coordination which will in turn enhance your sporting performance.

Incorporating explosive jumping movements, kneeling, shuffling as well as forward and backward movements and your battle rope training becomes an effective functional strength and conditioning workout.

In one scientific study, 30 college basketball players took part in an 8 week training program with either battle ropes or an aerobic endurance program.

At the end of the 8 week training program the students in the battle rope group showed significant improvements in chest pass speed, jump height, core endurance and shooting accuracy.

Whereas the aerobic endurance group only showed improvements in aerobic capacity and upper body strength.

At first sight it’s obvious that battle ropes target the upper body, but depending on how you grip the rope, position your body and move the rope, all of the body’s major muscles can be targeted.

Throwing in lower body exercises like squats and lunges is a sure way of hitting the legs and core and an excellent workout that challenges both the upper and lower body simultaneously.

When it comes to kicking goals never underestimate the value of mental toughness.

Mental toughness is the ability to push through past failures and remain positive, motivated and competitive. It gives you the strength to face challenges and overcome obstacles with grit and determination in a positive way.

People with mental fortitude use past failures to better themselves and learn, rather than letting those failures destroy them and discourage them from pursuing future opportunities.

Fitness not only develops strength, endurance and physical toughness, it also helps develop mental toughness too.

A tough workout on the heavy battling ropes will test you both mentally and physically, strengthening your mental fortitude that will help you in all areas of your life.

After mobility comes stability, then ultimately durability. These three important pillars are essential for minimizing the risk of injury and boosting athletic performance.

Most battle rope exercises require your arms to work independently of each other which forces your core, back, glutes and legs to stabilize the dynamic movements.

A failure to control and stabilise the ropes will result in the ropes controlling you. Therefore, your body’s balance and coordination will improve and any muscle imbalances will be highlighted and helped by the unilateral movements.

Furthermore, performing battle rope exercises with your feet planted on the floor also improves stability. The force of the rope coming back at you after you wave forces you to stabilise and maintain a strong stance. This is known as the ‘dual-force dynamic’ effect which is a combination of gravity and the force being generated by the rope wave.

Durability is your bodys ability to resist injury. Durability is a combination of strength, mobility and stability. As discussed above, the battle rope is excellent at improving these three key areas which in turn builds your bodys resilience to injury.