23 Battle Rope Exercise Ideas

Battle ropes are excellent for high intensity training that engages arms, core and legs, helping you develop explosive power, rotational conditioning, grip strength, core stability and endurance.

Why use battle ropes?

• Battle ropes = full body strength + cardio. Battle ropes burn about 10 calories a minute (more than burpees or squats!)
• When done properly, battle ropes are a low impact aerobic activity, easing the strain on your joints.
• Ropes easily cater to your fitness level; one size can easily accommodate people of different fitness levels. Go longer & harder for a more intense workout.
• Battle ropes are one of those fitness tools you can take anywhere, inside or outside - all you need is an anchor point like a tree or a bench.

Training Tips & Proper Technique 

• Don't lean backward - instead sit.
• Don't pull rope tight; you want enough slack that you can create smooth waves.
• Keep an athletic stance with your core engaged and a straight back.
• When standing, keep feet shoulder width apart.
• When standing, lean slightly forward and bend your knees- weight off of heals.

High Intensity Workouts

1. Alternating Ripple – 5 rounds x 30 sec
2. Alternating Ripple w/ Shuffle & Squat – 5 rounds x 30 sec
3. Ripple w/ Side Lunge – 5 rounds x 30 sec
4. Ripple w/ Side Lunge – 5 rounds x 30 sec
5. Rainbow – 5 rounds x 30 sec
6. Double Ripple – 5 rounds x 30 sec
7. Powerslam – 5 rounds x 30 sec
8. In & Out Waves – 5 rounds x 30 sec
9. Outside Arm Circles – 5 rounds x 30 sec
10. Sidewinders – 5 rounds x 30 sec
11. Russian Twist – 5 rounds x 30 sec
12. Prone In & Outs – 5 rounds x 30 sec
13. One Arm Plank Waves – 5 rounds x 30 sec
14. One Arm Side Plank Waves – 5 rounds x 30 sec
15. Alternating Front Raises – 5 rounds x 30 sec
16. Over Unders – 5 rounds x 30 sec
17. Side to Side Skater Waves – 5 rounds x 30 sec
18. Bodyweight Reverse Lunge – 5 rounds x 30 sec.
19. Bodyweight Squat – 5 rounds x 30 sec.
20. Bodyweight Burpee – 5 rounds x 30 sec.
21. Bodyweight Push Up – 5 rounds x 30 sec.
22. Reverse Grip Wave – 5 rounds x 60 sec
23. Hip Toss – 5 rounds x 60 sec

Agility Concepts

Combine wave drills with pivots, lunges, walks, jumps, shuffles and squats to build agility and give both legs and arms a workout.

Strength Concepts

It is possible to use battle ropes for strength training by integrating the ropes with weight. Some ideas:

• Attach a kettle bell to the end and work on quickly pulling the rope and weight toward you.
• Wrap the rope around a weight sled and do forward and backward sled pulls.