5 Battle Rope Workouts

Battle Rope Workouts - The Abs CoAre you ready to take your workout to new levels?

Battle rope workouts build muscular strength and enhance your overall performance and endurance. Despite how much power you can put into them, rope workouts are still low-impact and can be performed by just about anyone. Try them standing up or sitting down if you're recovering from an injury or are still building your endurance. 

Adding more rope workouts into your routine helps build your core muscles. When your core is weak, you're more likely to experience lower back pain with poor stability and posture. Building strong core muscles is also essential to increase your energy, prevent injuries, and protect your muscles. 

Rope workouts are also cost-effective and can be done with space-saving products and accessories. If you're unsure where to start your battle rope workouts, try some of these classics or give them a twist. 

Rope Slams

Traditional battle rope workouts and slams are easy to do without sacrificing powerful results. Stand with your feet shoulder-width apart, and toes pointed outwards about 30-degrees. Keep your palms facing each other as you grab the ropes, keep your core tight, back straight, and start slamming your ropes into the ground.

Jumping Slams

Jumping slams are a modification of a standard rope slam. They also target your core and give your arms, shoulders, and legs a workout. Start in a traditional rope slam position before bending and jumping as you lift the ropes. You don't need much air beneath you and the floor, so don't be afraid to start with small hops.

Kneeling Waves

Like jumping slams and other battle rope workouts, kneeling waves also activate your shoulders, arms, and core to uplevel your routine. Start in a kneeling position with your knees underneath your hips and wave the ropes up and down with both hands. As you get comfortable with the motion, stand up, kneel back down, and repeat the process. 

Bilateral Waves

Along with targeting your core, bilateral waves help strengthen the spinal muscles and external obliques. Start with your feet hip-width apart and hold a rope in each hand.

As you bend your knees, push back your shoulders and engage your core as you swing the ropes to below shoulder height and swing them back down. You can bend your knees gently as you swing the ropes up and down, but keep your back straight and chest up as much as possible.

Unilateral Waves

Once you master bilateral waves, add unilateral waves as part of your battle rope workouts. Start in the same stance, but swing one rope up with your right hand and swing it back down, then repeat with the other rope. Keep the ropes in fluid, constant motion. When one rope is slammed down, the other should come up.

What Is a Battle Rope St?

Our unique Battle Rope St® combines bodyweight strength and battle rope training in one effective workout. They're a powerful way to work on standing oscillations, slams, waves, and rows. 

Unlike our competitors, the BRST handles are 6lbs (2.7kg) each, making it easy to cut the length of the rope in half without compromising your results. You only need 10' from the attachment point to give you an effective workout in a fraction of the space.

Upgrade to the Battle Rope St System

The Battle Rope St® System is a step up from the Battle Rope St. and can mount to the wall for a versatile rope-focused workout. It's space-saving, powerful, and highly effective at strengthening your core, arms, and legs.

Next Steps

The best rope battle workouts are easy to execute while increasing your strength and endurance. Our battle rope systems are the perfect addition to your home gym or fitness center with results-driven, space-saving design. Ready to own one for yourself? Explore our Battle Rope product today!