Part of health and fitness means having a well-rounded exercise routine. At Bayshore Fit, we believe offering an array of opportunities allows our members to explore their strengths, get out of their comfort zone and reap the many benefits. A fan-favorite of these offerings is our beloved battle ropes. This low-impact exercise can be intimidating to some, but once you get over the hurdle, you’ll enjoy muscular strength, increased cardiovascular fitness, and enhanced athletic performance. Read on to learn all about battle ropes and see why this exercise should be a part of your regular routine.
History of Battle Ropes
If you’re an avid gym-goer, then chances are you’re familiar with battle ropes. Primarily used in popular workouts such as CrossFit, battle ropes have recently gained popularity over the years and are now found in many gyms nationwide. Despite the recent battle rope craze, this exercise hasn’t been around all that long. Invented in 2006 by the well-established trainer, John Brookfield, battle ropes were developed as a training concept for the Special Forces, Cincinnati Bengals, and US Olympic Wrestling team. Soon after its creation, the exercise quickly gained recognition for its effectiveness on conditioning, and it didn’t take long before they were seen around the world.
What are Battle Ropes?
Battle ropes are a form of high-intensity interval training (HIIT) that combines quick bursts of exercise with shorter rest periods. Most ropes range between 30-50 feet and are around two inches thick. Those using battle ropes will grab both handles of the heavy-duty training rope (secured to an anchor point) and swing, slam, or shake the ropes to elevate the heart rate, challenge the muscles, and burn fat.
Benefits of Battle Ropes
- Weight loss
- Improved grip strength
- Improved balance
- Low impact
- Strengthens core
Tips for Battle Rope Beginners
Warm-Up and Workout
Don’t just jump into battle! Instead, make sure you do a quick warm-up beforehand to raise your heart rate and increase blood flow slowly, so you’ll be ready to go when you pick up those ropes.
Proper Form is Key
Just like any other exercise, proper form is crucial when it comes to battle ropes. To avoid injury and muscle strain, stand tall with your feet shoulder-width apart and a slight hinge in your knees. Your shoulders should be directly over your hips with a neutral neck and chin tuck.
Slow and Steady Wins the Race
At first glance, battle ropes may seem like an easy and fast workout, but these heavy-duty ropes are more challenging than they appear. So, instead of swinging your rope wild and free, keep track of where the rope is to remain in control and improve stability throughout the workout.
Sample Battle Rope Workout
Need a sample workout to get you started with battle ropes? Lifting and slamming the ropes down in waves alternating between your left and right arm is a classic style to try. Another method is to slam up and down rope waves with both arms in unison. Try this for 8 rounds, 30 seconds on and 30 seconds off and you’re sure to feel the burn.
Get Ready for Battle at Bayshore Fit
Whether you’re looking for functional strength or cardio health, are new to the world of fitness, or are an experienced gym-goer, battle ropes are the perfect workout to add to any exercise routine. If you’re ready to see all this exercise can do for you, contact Bayshore Fit today to get started.