If you frequent the gym, you likely have seen battle ropes. Battle ropes are popping up in gyms across the nation and they are becoming an increasingly popular exercise. I am personally obsessed with them. At first glance, it appears to be an upper extremity only exercise. But, don’t be fooled, it is a total body exercise incorporating multiple muscle groups all at once. Battle ropes target your biceps, shoulders, quadriceps, glutes and core. Your core includes your abdominal and lower back muscles. The squat stance engages your core and targets your glutes and legs. In addition to strength training, battle ropes is a cardiovascular workout as well. The fast pace and action of your arms will get your heart rate up.
There are various exercises that can be done with battle ropes.
The Wave: The simplest exercise involves making a wave. First stand in a squat position with knees slightly bent and hold the ends of the rope with palms facing in and alternate hands vertically up-and-down to make a wave pattern. Alternatively, you can create a criss-cross pattern by moving your hands back side-to-side horizontally. As you get more proficient to the battle ropes you can add squats or reverse lunges while making the waves.
Yesterday, I added battle ropes to my HIIT workout. I did 15 second intervals with various hand grips, with a 20 second rest period in between. I am working up to 30 second intervals and maybe more!
Battle ropes are an intense workout. When done in proper form, the benefits will be insane. Check with your doctor before you begin any physical activity. Also, when at the gym, ask a personal trainer about proper form.
Its Move It Monday, try something new, get fit with battle ropes.