Ever played with battle ropes?

I make it a point to be honest, so here it goes: battle ropes used to scare me. They looked so… extreme. At the same time, I tend to become curious about the things that scare me (well, some of them anyway!) and so I spent a lot of time in fascination of this tool, followed by a period of intense research―because that’s how geek me operates―before taking the plunge.

Verdict: I love them! And here are four reasons why you should learn to love them too (and make sure to get to the bottom to get a GREAT battle rope workout)!

1. BATTLE ROPES OFFER HIGH INTENSITY & LOW IMPACT

For a host of reasons, many of my clients have some limitations when it comes to the level of impact they can sustain in their lower body joints. Does that mean that high intensity training is completely off the plan for them? Not at all!

Battle ropes can provide the same level of intensity one would look for in plyometrics, but without any kind of jumping whatsoever. Plus, since you can adapt the intervals to any fitness level, they give you a lot of flexibility and convenience, going from beginners to the most advanced exercisers!

2. BATTLE ROPES ARE AN UNCONVENTIONAL STRENGTH TOOL

In 2015, I was fortunate to attend a workshop led by the incomparable Ingrid Marcum, where I discovered even more uses for the battle ropes. Since the ropes themselves are heavy, and tend to pull towards their anchor point, using them in classic strength training movements, like overhead presses, gives the muscles different stimuli, which can bring some interesting variety in a training session.

3. BATTLE ROPES ARE A WONDERFUL TIME SAVER

I’m a fan of short workouts, and battle ropes more than deliver on that front! Since the intensity is brought way up, workout time can be cut down significantly. Check out the workout below to get an idea of what I mean (seriously, 18 minutes can be all it takes!)

4. BATTLE ROPES ARE A PRETTY BADASS CONFIDENCE BUILDER

It’s impossible to feel meek while wielding battle ropes. It just doesn’t happen. If, like me, you start by believing that they’re too extreme of a tool for you, all it takes is a few sessions with them to start believing otherwise. One of my clients―a woman in her late 60s―gets a little giddy every time we take them out: “I never thought I’d be able to work with them, she often says, but now they make me feel incredibly powerful and strong!”

Not sure where to start? Try this workout!

Set a timer for 18 intervals of 20 seconds of work, followed by 40 seconds of rest. You’ll be performing 3 rounds of the following 6 exercises:

Double Arm Waves
Jump Squat
Alternating Arm Waves
High Knees
Snakes
Skater Jump

Double Arm Waves: in an athletic stance for stability, move both arms up and down, keeping the elbows close to the body, as fast as possible.

Jump Squat: replace with a bodyweight squat if needed.

Alternating Arm Waves: in an athletic stance for stability, move arms alternatively up and down, keeping the elbows close to the body, as fast as possible.

High Knees: replace with marching in place if needed.

Snakes: in an athletic stance for stability, move both in and out, keeping the elbows close to the body, as fast as possible.

Skater Jump: replace with wide side to side steps if needed.

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