Exercise library
Battle Ropes
Battle ropes are a high-intensity conditioning tool that raises your heart rate while building shoulder and grip endurance.
Battle ropesCardioBeginner
- Equipment
- Battle ropes
- Focus
- Cardio
- Level
- Beginner
- Suggested sets
- 4–6 rounds of 20–30 seconds with rest between.
- Muscles worked
- CardiovascularShouldersAbsForearms
How to do it
- 1Hold one end of the rope in each hand and stand facing the anchor point.
- 2Set your feet shoulder-width apart and sink into a slight athletic squat.
- 3Brace your core and keep a tall chest.
- 4Drive both arms up and down quickly to send alternating waves down the rope.
- 5Keep the waves going for the full work interval, then rest.
Tips & tricks
- Stay low and let your legs and core help drive the movement.
- Work in short, hard intervals such as 20–30 seconds on, then rest.
- Try variations like double-arm slams or side-to-side waves to mix it up.
Common mistakes
- Standing fully upright and using only your arms.
- Letting the waves die out instead of keeping constant tension.
- Holding your breath through the interval.
