7 battle rope exercises for beginners


A battle rope exercise is a full-body workout that improves core strength and helps to burn calories. If you are new to this, check out some of the best battle rope exercises for beginners.

If you have started going to a gym, you must have noticed fitness enthusiasts exercising with equipment such as tires, kettle bells, sand bags and thick bars. Some even use huge ropes to sweat it out in a gym. A battle rope looks like a skipping rope, but it is bigger. It is also made out of thicker and heavier rope. You might think it requires a lot of strength or you need to be in the advanced stage of training to use battle ropes. The good news is that there are battle rope exercises for beginners too. These exercises are good for burning calories, core strengthening and more. Let us tell you some of the best battle rope workouts for beginners.

What are battle ropes?

Battle ropes are thick, heavy, and durable exercise ropes, usually ranging from 30 to 50 feet in length. They are commonly used in fitness training to provide a full-body workout. The user holds one end of each rope in each hand and creates a variety of waves, slams, and other dynamic movements to engage multiple muscle groups, explains bodybuilder and fitness trainer Chitharesh Natesan.

Woman doing battle rope workout
You can create a variety of waves, slams, and other dynamic movements while using a battle rope. Image courtesy: Shutterstock

What are the benefits of battle rope workouts?

As per a 2015 study published in the Journal of Strength and Conditioning Research, 30-second bursts of battle rope workouts followed by a minute-long rest intervals provide a metabolic and cardiovascular stimulus. Here are some of the benefits:

  • Battle rope exercise is a full-body workout, as it engages various muscle groups simultaneously.
  • It enhances heart and lung health.
  • Intense workout can contribute to effective calorie burning.
  • Engages the core for stability.
  • Relatively low impact on joints.

What are the best battle rope exercises for beginners?

If you are a newbie, you can try the following battle rope exercises.

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1. Alternating waves

  • Stand with feet shoulder-width apart while holding one end of each rope in each hand.
  • Alternate raising and lowering each arm to create waves in the ropes, suggests the expert.

2. Double arm slams

Lift both of your arms overhead and slam the ropes down forcefully, then quickly raise them again.

3. Side-to-side waves

Stand with feet shoulder-width apart and create waves in the ropes, but this time move your arms side-to-side.

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4. Jumping jack waves

Perform jumping jacks while simultaneously creating waves with the battle ropes, says Natesan.

5. Circles

Rotate your hands in circular motions, creating continuous circles with the battle ropes.

6. Seated Russian twist

Sit on the ground, knees bent, lean back slightly, and twist your torso while creating waves with the ropes.

Woman using battle ropes
Battle rope exercises can be done by beginners also. Image courtesy: Adobe Stock.

7. Lateral shuffle with waves

Shuffle laterally while creating waves with the battle ropes.

Beginners should keep the following points in mind while engaging in battle rope exercises

  • Beginners should start with shorter durations and lower intensity to allow their bodies to adapt to the new workout.
  • Focus on maintaining proper form to prevent injuries. The expert emphasises the importance of using the entire body in a coordinated manner while performing battle rope exercises.
  • Proper breathing is crucial, so beginners should synchronise their breathing with the rope movements to enhance performance and reduce fatigue.
  • Pay attention to your body’s signals, so if you experience pain beyond normal muscle fatigue, stop and assess the situation to avoid potential injuries.

Who should avoid battle rope exercises?

These exercises are suggested to be avoided in the following scenarios:

1. Avoid battle rope exercises if you have pre-existing injuries

People with pre-existing shoulder, back, or joint injuries, should consult with a doctor before incorporating battle rope exercises. Certain movements may exacerbate these conditions, says the expert.

2. Cardiovascular issues

Those with severe cardiovascular issues or high blood pressure should exercise caution. The intense nature of battle rope workouts can significantly elevate heart rate, which may not be suitable for everyone.

3. Pregnancy

Pregnant women, especially in the later stages of pregnancy, should avoid high-intensity exercises like battle ropes unless cleared by their doctor.

If you are unfamiliar with the proper form and technique for battle rope exercises, take tips from your trainer before attempting these workouts to reduce the risk of injury.

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