- EquipmentOther
- PatternCardio
- Repsheld for time
Hold one rope end in each hand, step back until the ropes have a little slack and stand in a half squat with your chest up.
First cueStay in a half squat.
How to do the Battle Ropes
Set up. Hold one rope end in each hand, step back until the ropes have a little slack and stand in a half squat with your chest up.
- Raise and lower the arms quickly to send waves down the ropes, alternating or together.
- Keep the waves reaching the anchor.
- Work for the interval, then rest.
Form cues
- Stay in a half squat.
- Move from the shoulders.
- Keep the core braced.
Common mistakes
- Standing up straight.
- Making tiny waves with only the wrists.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Front delts, Lats and Abs.
Track it in StatBlockFit
In the StatBlockFit app the Battle Ropes is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Battle Ropes?
Set up: Hold one rope end in each hand, step back until the ropes have a little slack and stand in a half squat with your chest up. Steps: 1. Raise and lower the arms quickly to send waves down the ropes, alternating or together. 2. Keep the waves reaching the anchor. 3. Work for the interval, then rest. Form cues: Stay in a half squat. Move from the shoulders. Keep the core braced. Common mistakes: Standing up straight. Making tiny waves with only the wrists.