As I've mention in a previous blog, most strength training programs focus on linear movement. We lift weights in a straight up and down movement against gravity. Battle ropes help train the body through a rotary motion as well as linear which is more functional training. This type of workout features primary movements patterns that include squat, lunge, push, pull, rotation that are multiplane in nature. It also emphasizes explosive strength and power which increase metabolic benefits for the body as well.
Catch The Wave
One of the coolest things about the battle rope is the waves created within the rope during each exercise. You can get a full body workout using the battle rope involving both muscular strength and endurance. I usually train my clients with either 30 or 60 seconds on and 15-30 seconds off for each exercise interval. Trust me when I say, this will get your heart rate up quick and leave you sweating! Ideally, you want to have the wave travel all the way through the length of the rope to the anchoring point. The movements should be symmetrical and consistent.
Three Basic Movements
Waves: alternating, asymmetrical pattern similar to that found on a heart monitor. It's a smooth, flowing movement
Slam: more aggressive movement. The rope is slammed toward the ground. This movement has a sharp slapping movement
Whip: a more symmetrical movement with the force generating at the end of the rope and traveling up to the anchor point.
Three Basic Grips
Overhand: Similar to a handshake grasp
Underhand: Similar to holding a microphone
Double Hand: Similar to holding an alligator by the tail. (I'm sure many can relate!)
Execution Of Movement
I recommend starting each exercise slow and controlled. Its important to have soft knees, in a bit of a squat position for most of the exercises to minimize strain on the lower back. Be sure to keep the core/abdominal muscles flexed during each movements while keeping your head up to maintain a straight spine. Control and pace are key for effective training. Be sure to focus on proper form throughout the entire exercise as it is easy to let form slip as you become fatigued.
The work to rest ratios will vary depending on current fitness level and desired training effect. I initially recommend starting with slow controlled movements initially to focus on proper form and control. Introduce speed, power and duration to each exercise as you become familiar and comfortable with each movement. This will minimize learning improper motor patterns and increased risk for injury.
Feel free to contact me or a Certified Personal Trainer for a demonstration on the battle ropes and for more information on developing a fun, challenging workout that will not only burn a ton of calories but improve your cardiovascular and muscular systems as well.