With a slight bend in your elbows, bring the ropes up as if you were doing a lateral raise, keeping your thumbs pointing slightly forwards. “Keeping your elbows in will stop your shoulders from burning out and keep the movement in the biceps.” 2 Lateral whip “Stay in a quarter squat position, with your back straight, and keep elbow movement to a minimum,” says Allan-Price. It’ll prime your muscles for what’s to come. Keeping the rest of your body still, wave the ropes as fast as possible, focusing on high reps and high amplitude. “You work at a higher intensity than you do than with, say, dumbbells so you get your heart rate up as well to burn more calories.” Here are Allan-Price’s favorite battle rope exercises to add to your training repertoire. “Ropes are great for time-based workouts,” says Allan-Price. “You can also use them in the middle of your workout to build intensity with waves, slams and whips, or you can use them at the end of a workout as a finisher for time or reps.”
“You can use ropes at the beginning of your session as part of a warm-up or activation phase,” says Charles Allan-Price from W10 Performance gym (opens in new tab). Put a marker down in chalk or tape on the floor, and try to stand on or close to that point for the duration of your long set.” 5 Essential Battle Rope Exercises “You’ll hardly realise you’re doing it, but gradually you can end up creeping forwards, which puts too much slack in the ropes and makes it really hard to create a nice wave as well as keeping great form. “The thing to watch out for during a long set is ending up closer to the anchor point than when you started,” says Cowburn. ''This sounds obvious,” says Cowburn, “but often the level of concentration needed means people hold their breath! Needless to say you won’t last very long on a workout that’s challenging both your strength and cardio fitness at the same time without making sure you’re taking long deep breaths.” Don’t creep forwards Then you can progress up to 12m-plus ropes and if you want to really take it up a notch, increase the rope thickness to two inches.” Breathe When starting out, a nine-metre long, ⅕in-thick rope will definitely be enough to get a great workout in. If not, perhaps your rope is too thick, too long, or both. “Is the wave reaching all the way to the anchor point? Be honest. “Make sure to choose rope of the right length and thickness,” says Cowburn. “A common error is tugging the ropes towards yourself, which doesn’t create a nice wave motion and can also cause shoulder injuries.” Learn the ropes “Visualise throwing the ropes up and away by flicking your wrist quickly to raise and lower the ropes, alternating between your right and left hand,” says Cowburn. “Don’t stand completely upright, but put a slight bend in your hips and knees while keeping your back straight and chest forwards.” Flick, don’t tug “Stand with your feet slightly wider than shoulder-width apart,” says Cowburn. Also, if you’re working up to endurance sets your hands will get sweaty and the rope could end up slipping out of your hands.” Set a solid stance This is a no-no, because it means you can’t flick the wrist. “I often see people holding the handle right at the end. I find this allows you to flick the wrist in a way that isn’t possible when just holding the handle. “The ideal grip is the hand and fingers on the handle,” says Cowburn, “but with the thumb off the handle on the rope itself, with your hands facing each other.
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