Boost your bench, shrink your get and get ripped in time for summer with this battle ropes workout
Think battle ropes are just the latest fitness fad? Think again. Throwing these thick, heavy ropes about in your gym does more than look impressive – it’s a ruthlessly effective workout.
Recent Canadian research found three 15-minute bouts a week for four weeks can boost your max press-ups by 24% and max sit-ups by 7% in four weeks, while a study from the University of Minnesota showed ten minutes of work significantly raises metabolic burn after exercise. Increased strength and fat loss – what’s not to love?
‘Battle ropes are great for anyone,’ says strength coach Dan Lawrence.‘A ten-minute blitz is an intense total-body workout so save them for the end of your
session and empty the tank with intervals of 60 seconds on, 60 seconds off.’ Use these variations to hit your chosen targets.
Try some of these essential battle ropes moves to get you well on your way to a leaner, more ripped physique:
Stand upright with knees slightly bent. Keep your core tight and make circular motions with your arms. For this move do 30 seconds one way, then 30 seconds the other.
Lawrence says: ‘This improves grip and strengthens shoulders – great for boxers, MMA fighters or swimmers whose arms tend to tire.’
Bring both arms up and forcefully slam the rope down to the floor to create big waves. Throw your body into it by jumping and bending at the hips to generate more power.
Lawrence says: ‘This athletic move works your entire body. Like kettlebell swings, power slams help build power, flexibility and speed.’
Low alternate arm ripples
Target Fat loss
Lower into a squat position with thighs horizontal and core tight. Hold the ropes in front of you and whip them with alternate arms, using short, sharp movements to create undulating ripples.
Lawrence says: ‘This burns fat and improves leg strength because you’re holding the loading phase of the squat for a minute each time.’