December 23, 2022 2 min read

If you’re looking for a total-body workout to incorporate into your strength-training program, try battle ropes.

Battle ropes target most of the muscles in your body, including those in your abdominals, shoulders, arms, upper and lower back, and also Improve upper- and lower-body power. 

'Battle rope exercises are great for building muscular strength, increasing cardiorespiratory fitness, and enhancing athletic performance', says Keiana Armani, certified fitness trainer and CEO of Indigobluestyle. They are absolutely great exercises to lose fat, build up core strength & stability. 'Depending on the battle rope exercise and intensity, you can burn as many as 20 calories per minute, good for your posture and helps you stand tall and confident. Begin the movement by using a rope that you can control for 2–3 sets of 59 seconds each', she added.

Battle Rope Exercises

Battle Rope Power Slam

Battle rope slams are one of the most commonly performed battle rope exercises, which target work the shoulders, core, glutes, latts, triceps and forearms. That are a great way to elevate the heart rate.

Battle Rope Bilateral waves

Battle rope bilateral wave exercise targets your forearms, biceps, and upper back. With this battle ropes exercise you get a more effective all-round workout in a fraction of the time, which helps to get into fantastic shape.

Battle Rope Alternating Waves

Works both the upper and lower body while improving your total body coordination. Because your arms are working independently of each other, your core, glutes,legs and back will need to work to stabilize your movements, balance and coordination.

Battle Rope Side-To-Side Slam

This movement targets all the muscle groups in your upper body: shoulders, biceps, triceps, and lats, and pecs. Which will improve your work capacity, endurance, and speed, allowing you to perform better in other areas of your fitness and in sports.