At our facility, the goal is always the same — improve athletic performance and fitness through the development of strength and conditioning. But we use a wide variety of tools to help our clients reach (and exceed) their goals.
Battling ropes are one of the tools we use to improve strength, muscular endurance, and build lean muscle mass. They work each arm independently, eliminating strength imbalances, and provide a great cardio workout in the process.
Battling ropes are available in a variety of lengths and thicknesses, but a 50-foot, 1 & 1/2-inch-thick rope tends to work best for most people. You can purchase them from a fitness retailer or website, or make your own. To anchor it, just loop it around a pole.
Here are some battling ropes training tips:
- Don’t just wave the ropes up and down. Different motions will work different muscles and skills. Swing the ropes in circles, side-to-side, or diagonally. Alternate between simultaneous and alternating swings.
- Use the ropes anytime during your workout. Battling ropes can be used for a dynamic warmup, finisher, or an entire workout in and of themselves.
- Adjust the resistance by moving closer to or farther away from the anchor point. The amount of slack in the rope determines the load. Moving toward the anchor point (more slack) increases the intensity.
- Switch your grip. Hold the rope underhand, overhand, or double (fold over) the ends.
- Keep both feet flat on the floor, shoulder width apart; to start, hold the ends of the rope at arm’s length in front of your hips; knees bent, hips down and back, chin up, chest up.
Get STRONGER, Get FASTER!