Battle ropes

Battle ropes are an explosive training tool that involves moving the rope in waves with the other end of the rope anchored at ground level. There are many different types of waves, but the most common is alternating waves with the left and right hands. The battle ropes can be performed for short bursts as power training, for longer durations as cardiovascular training, or as a component of a conditioning or fat-loss circuit.


  1. Intense power training and cardiovascular and grip challenge
  2. Because there is no eccentric component to the movement, it results in very little muscle soreness
  3. Serious "pump" to the shoulders and upper back
  4. There are many different variations such as alternating waves, identical waves, circles, power slams, and lateral waves

Battle ropes Images


Battle ropes Instructions

Battle ropes muscle diagram
  1. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  2. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  3. As you let that arm drop to the starting position, raise the opposite side.
  4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.