BATTLE ROPE EXERCISES & WORKOUTS

Battle Ropes For Beginners – How To Get Started

When you start training battle ropes only use small to medium size waves ensuring your arms stay between your shoulders and hips. We include larger waves later once you have proficient technique and have increased your power output and work capacity.

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Battle Rope Velocity Training

Velocity training is a foundational component of battle rope training. Simply put, battle rope velocity is the speed at which the rope moves (waves). The speed of the wave can be constant or in changing patterns.

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Battle Rope Walking Double Waves

Once you can perform double waves with proficient technique, you can add a level of complexity to the movement by walking forwards and backwards with the battle rope. Start at 2 steps forwards and 2 backwards, then 4, then 6 etc.

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battle rope double waves

Battle Rope Double Waves

Battle rope double waves are a fundamental battle rope exercise that target the shoulders, upper back and lower traps. abs, quadriceps, hamstrings and calves.

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Battle Rope Gripping Positions

The overhand grip is the classic battle rope grip and the one you’ll likely be using the most. It’s used when performing fundamental battle rope exercises like double waves, alternating waves, circles and for pulling movements like weighted sled drags and pull ups.

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Battle Rope Stance & Posture

It’s important to understand good posture when exercising otherwise muscles imbalances can develop, which will in turn hamper your overall power output and increase your risk of injury.

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Battle Ropes Australia

What is Battle Rope Training?

Battle ropes are an incredible training tool. They’re portable, cheap, easy to use, simple to store, high intensity but with low risk of injury and offer a huge range of fitness benefits.

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