Battle Ropes
- Beginner
- Functional
- Gym
- Cardio
Battle ropes are whipped from a quarter squat, one end in each hand, in fast alternating or double waves. The constant motion trains the front delts, abs and forearms as conditioning rather than through set reps. Beginners use it in functional training, the gym or cardio work, timed for rounds or intervals instead of counted reps.
- Muscles
- Front delts, Abs, Forearms
- Equipment
- Battle ropes
- Logged as
- Time
How to
- Stand in a quarter squat holding a rope end in each hand.
- Keep your chest up and core braced.
- Whip the ropes in fast alternating or double waves.
- Keep the waves strong and steady for the planned time.
Form cues
- Drive the waves from your shoulders, not your wrists.
- Keep your eyes up, not looking down at the ropes.
- Breathe in a steady rhythm as the waves continue.
Common mistakes
- Waves flatten out as fatigue sets in. Keep whipping the ropes down hard into the floor.
- Stance narrows and the body stands upright. Stay low in a quarter squat throughout.
- Wrists do most of the whipping motion. Drive each wave from your shoulders instead.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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