Battling ropes

Battling ropes (also known as battle ropes or heavy ropes) are used for fitness training to increase full body strength and conditioning.[1] It was designed by John Brookfield in 2006, who developed the system around his backyard.[1][2] It can be alternatively used as a resistance training technique. After its development, he taught the system to Special Forces, the Cincinnati Bengals,[3] and the Olympic wrestling team.[2] Since then, the training system has increased in popularity and has expanded to mainstream gyms.[4]

Battling ropes
Battling ropes at an outdoor gym in Sweden

Battling ropes have numerous advantages including the fact they are safe, easy to use, and increase power output.[5] With one battle rope per upper extremity, they also work out each arm Independently, overcoming strength imbalances.[6] It also reduces orthopedic load on joints.[3]

Rope workouts has benefits.[7] For example, a small study in 2015 showed that a 10-minute workout with the ropes increased heart rate and energy expenditure.[4][8] Another study showed multiple physical fitness benefits to collegiate basketball players.[9]

Battling ropes are thick and heavy and strong en to give significant resistance,[1][4] and there are numerous types of ropes used.[1][6] The ropes typically have two common diameters (25 mm and 44 mm) and common standard lengths (5 m, 10 m, and 25 m).[1] Some battle ropes now have a flexible metal core, making them heavier, shorter and allowing the user to move during training without being restricted by an anchor point.[10]

Exercises

There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls.[1] The wave is where one makes a continuous wave with the ropes.[1] Slams are similar to making the wave, except the rope is slammed each time.[1] Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively.[1] There are a multitude of other exercises that work various muscles of the body.[11] For instance, moving the ropes side to side will work out the hips and core to improve total body stability, whereas moving the ropes in circles will increase shoulder range of motion.[6] A tire can be added to the end to increase resistance when pulling.[1]

Types of battle rope waves
  • Vertical Waves with a Single Rope: The trainee holds one end of the battle rope with two hands and stands with the feet shoulder-width apart, keeping the back straight and core engaged and driving the wave all the way to the end. Raise your arms up and down to generate force (waves) moving down the rope.[12]
  • Alternating Waves: The trainee Performs this movement by alternating arms, with one end of the rope in each hand. The basic premise of alternating waves is one arm generates the wave, then the other arm and back. Within alternating waves can include standing, kneeling, pulling the rope up to down or down to up, one can also add rotation into the movement as well.[13] Alternating waves can be performed by standing with the feet a bit more than shoulder-width apart, keeping the core engaged as well as the back and neck straight. There should not be too much tension in the rope, causing you to lean over.[14][15]

References
  1. Panday, D. (2013). Shut Up and Train!: A Complete Fitness Guide for Men and Women. Random House Publishers India Pvt. Limited. p. 247. ISBN 978-81-8400-524-0. Retrieved 2019-09-25.
  2. "Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield". Dragon Door. Retrieved 2019-09-25.
  3. "The Power of Ropes". training-conditioning.com (in Italian). 2012-08-30. Retrieved 2019-09-25.
  4. Intenicola, Dorene (2015-05-25). "'Battle ropes' could be the next trendy workout". Business Insider. Retrieved 2019-09-25.
  5. DA (2021-10-29). "Battle Ropes: Ultimate Buying Guide". dumbbellsreview.com. Retrieved 2022-03-10.
  6. Reid, Trevor (2018-07-24). "A Beginner's Guide to Battling Ropes". Men's Health. Retrieved 2019-09-25.
  7. "Battle Rope Exercises: Benefits and How to Get Started". Healthline. 2022-03-07. Retrieved 2022-08-11.
  8. Fountaine, Charles J.; Schmidt, Brad J. (2015). "Metabolic Cost of Rope Training". Journal of Strength and Conditioning Research. Ovid Technologies (Wolters Kluwer Health). 29 (4): 889–893. doi:10.1519/jsc.0b013e3182a35da8. ISSN 1064-8011. PMID 23897017. S2CID 21044005.
  9. Chen, Wei-Han; Wu, Huey-June; Lo, Shin-Liang; Chen, Hui; Yang, Wen-Wen; Huang, Chen-Fu; Liu, Chiang (October 2018). "Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players". Journal of Strength and Conditioning Research. 32 (10): 2715–2724. doi:10.1519/JSC.0000000000002601. ISSN 1533-4287. PMID 29847529.
  10. "Hyper Rope an ACE Integrated Fitness Training Model Workout". American Council on Exercise. 2020-04-01. Retrieved 2022-10-15.
  11. Mejia, M.; Murphy, M. (2017). The Men's Health Gym Bible. Rodale Books. p. 210. ISBN 978-1-62336-811-1. Retrieved 2019-09-25.
  12. "This Battle Rope Workout Is Beginner Friendly".
  13. Smith, Brittany. "10 battle rope moves that'll transform your body". Men's Journal. Retrieved 2022-08-11.
  14. "Battle Ropes Workout & Exercises". LivingFit. Retrieved 2022-08-11.
  15. "Battle Ropes (Alternating)". Men's Health. 2017-05-30. Retrieved 2022-08-11.
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