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All full body & conditioning exercisesFull Body & Conditioning · Gym

Battle Ropes

Wave ropes for timed intervals. High-intensity cardio and grip.

IntermediateBattle ropes6 × 30 s
Battle Ropes demonstration thumbnail — How to Use Battle Ropes The RIGHT Way (Try These!)
ConditioningBattle ropes

Battle Ropes

Demo · Mind Pump TV

Verified Battle Ropes demonstration by Mind Pump TV. Click to play.

How to do the Battle Ropes

  1. 1Stable base
  2. 2Generate waves from shoulders
  3. 3Keep moving

Benefits of the Battle Ropes

  • Builds strength and size in the conditioning through a full, controlled range of motion
  • Also trains arms, core as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services