DANGEROUSLY FIT – BATTLE ROPE AUSTRALIA

Frequently Asked Questions

It depends on your fitness goals.

If your goal is endurance (aerobic), a battle rope set can last up to 20-minutes.

If your goal is speed and explosiveness (anaerobic), a battle rope set might only last 20-30 seconds.

One of the great things about battle rope training is that your technique can be observed by the quality of your wave.

If you begin to fatigue or your form is lacking the wave will reflect this.

The force you generate through the rope (power output) can also be measured this way as the rope needs continued energy to keep the battle rope moving.

Time is the most common variable used with battle rope training, counting reps can also be useful. If your goal is to maintain speed over prolonged periods of time combine the two variables together to create a cadence to follow.
Battle ropes are excellent for developing strength, improving cardiovascular fitness and enhancing athletic performance. Because they’re low impact, they’re a good alternative to other forms of cardio.
A well known fitness trainer called John Brookfield was the first person to implement heavy ropes into the fitness industry back in 2006. Shortly after introducing the battle rope concept he began using his new training system with the US Olympic wrestling team, Special forces and the Cincinnati Bengals. Now, battle ropes are mainstream and can be found in gyms and fitness centres all over the World.
Battle ropes can be used to target both the upper body and lower body simultaneously which is metabolically demanding. High intensity battle rope training targets 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.
Battle ropes are full body with special emphasis on the quads, glutes, core, arms, shoulders and back.
Battle rope length & thickness size The battle rope is one long piece of rope that is secured by an anchor point. The rope has two ends that are held in each hand and come in a variety of lengths and thickness. The battle ropes weight will be determined by the thickness and length of the rope. If you’re new to battle rope training, don’t start with anything thicker than 38mm. If you’re an experienced user try the 50mm and if you’re super strong with large hands try the 6mm thick rope. Thicker ropes are heavier whilst thinner ropes are allow for more fluid movements.

A 38mm x 10 meter battle rope will weigh approx 7kg-9kg and a 38mm x 15 meter battle rope will weigh around 13kg-15kg.

If you want to reduce the weight of the battle rope, grip the rope closer to the anchor point to decrease the slack and lessen the resistance.

Battling ropes are an excellent weight loss tool and extremely useful for cardio, plus they have the additional benefit of being low impact which reduces the likelihood of injury. A scientific study by Len Kravitz, PhD at the University of New Mexico in Albuquerque showed that you can burn on average between 94 to 169 calories in a 14 minute battle rope workout. 169 calories in 14 minutes is 12 calories per minute, which beats stair running, burpees, jumping jacks and skipping.

Wrap the rope around the anchor point so that the middle of the rope is placed at the anchor point, pull both ends of the rope together and straighten the ropes.

Your battle rope anchor point needs to be strong enough to support the weight of both you and rope.

If possible secure your ropes to the wall or floor using a purpose-built battle rope anchor, if you’re unable to use a battle rope anchor there are some alternatives.

If you’re training in a gym, they can be anchored with a floor secured squat rack, at home with a floor to ceiling support beam and outside round a post or tree.

Always ensure that your anchor point is sturdy, can support the required weight and will not move in anyway by the ropes undulations or with you leaning on the ropes.

The anchor point needs to be smooth and round, any sharp edges or rough surfaces will eventually fray and chew through your ropes.

Always make sure your rope is stored in a dry place away from direct sunlight. If you’re limited for space a simple tub or bag will do, however if you have the wall space a storage hanger is a great way to keep your battling ropes tidy.

You can safely train with battle ropes 3-5 times per week, after intense workouts allow a rest day in between to give your muscles a chance to recover.

Generally speaking no, battle ropes should not damage your floors. If possible though try to train on solid surfaces like concrete, tiles or wood.

Yes, we offer fast and affordable shipping to Sydney, Brisbane, Melbourne, Perth, Hobart & Adelaide. We also ship to regional areas throughout Australia but please allow a few extra days.

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