8 Battle Ropes Moves That Blast Your Abs, Shoulders, and Back
If you’ve ever cranked out a few rope slams or alternating waves with a set of battle ropes, then you’re familiar with the intensity this piece of equipment can bring to your workouts.
While most of the exercises involving these heavy-duty ropes look like they primarily target your arms, back, shoulders, and chest, you might be surprised to learn that they also recruit your core muscles, too.
That’s important, since a strong core makes you stronger on the bike.
“Core strength is important for cyclists, just like it is for all athletes,” says Anthony McClain, C.S.C.S., SoulCycle master instructor, and PUMATRAC Global Fitness curator and instructor.
Not only does a strong core improve efficiency and economy of effort, but it also significantly improves power production, which leads to more explosiveness.
With those training principles in mind, McClain put together an advanced circuit-style workout guaranteed to crush your core, jack your heart rate up, and test your upper body stamina. So, whether you’re training for a century ride or jumping roots and dodging branches on the trails, this battle rope workout will get you ready for any challenge that comes your way.
But before you sit down to a set of battle ropes, make sure your fitness and core strength is advanced enough to handle the challenge of these moves. If you’re eager to get started, but not quite ready to up the intensity with the ropes, try some basic core workouts that incorporate resistance bands or plank variations.
How to do it: Complete the following eight exercises as a circuit, moving from one to the next. Since this workout is advanced, you may want to include a 30 to 60-second rest between each exercise. Perform the prescribed number of reps for each.
V-Sit With Single Swing and Double Swing Variations
Sit on the floor with your legs extended in front of you and a slight bend in your knees. With the battle ropes by your sides, grab one with each hand. Lean back while raising your feet off the floor. This will put you in a V position. Keep your core engaged and your lower back flat. Start with single swings, alternating right and left arm. Do 30 seconds of these. Then move to double swings, using both arms at the same time. Do 30 seconds of these.
V-Sit With Arm Circles
Sit on the floor with your legs extended in front of you and a slight bend in your knees. With the battle ropes by your sides, grab one with each hand. Assume the V position. With the ropes on the floor, begin to swing the ropes in an external arm circle motion, trying to make circles as large as possible and core engaged. Complete 10 repetitions.
V-Sit Crunch With Arm Circles
Sit on the floor with your legs extended in front of you and a slight bend in your knees. With the battle ropes by your sides, grab one with each hand. Assume the V position. With the ropes on the floor, begin to swing the ropes in an external arm circle motion. Do one full arm circle, followed by a V-sit crunch. As the ropes touch the ground on the bottom of the circle, extend your legs out in front of you. Then, pull your legs back in using your abdominal muscles. When your knees get closest to your chest, begin the arm circle motion. Alternate between arm circles and V-sit crunch. Complete 6-10 repetitions.
Russian Twist With Ropes
Sit on the floor with your legs extended in front of you and a slight bend in your knees. Place both battle ropes on one side and hold with both hands. Assume the V position. Swing the ropes back and forth from one side to the other, keeping core engaged and lower back flat. Your legs should swing to the opposite direction of the ropes. Complete 15-20 repetitions. (To make the exercise easier, keep your feet planted on the floor.)
Side Plank With Rope Swing (Right Side)
Get in a side plank position on your right side, with your right hand flat on the floor, and externally rotated for stability of the shoulder joint. Your arm should be fully extended, supporting your weight. Your hips should be up and off the floor as high as you can, and your body in a straight line. Grab both ropes with your left hand. Swing the ropes up and down, hitting the floor each time. Complete 10 repetitions.
Side Plank With Rope Swing (Left Side)
Get in a side plank position on your right side, with your right hand flat on the floor, and externally rotated for stability of the shoulder joint. Your arm should be fully extended, supporting your weight. Your hips should be up and off the floor as high as you can, and your body in a straight line. Grab both ropes with your right hand. Swing the ropes up and down, hitting the floor each time. Complete 10 repetitions.
High Plank With Rope Swing (Left Side)
Get in a push-up position with your hips in line with your shoulders. The ropes will be out in front of you. Brace yourself with your right arm and grab both ropes with your left hand. Swing the rope to the ground, doing your best to keep your torso and pelvis still. Your ability to generate force and maintain control is essentially the goal with this exercise. Complete 10 repetitions.
High Plank With Rope Swing (Right Side)
Get in a push-up position with your hips in line with your shoulders. The ropes will be out in front of you. Brace yourself with your left arm and grab both ropes with your right hand. Swing the rope to the ground, doing your best to keep your torso and pelvis still. Your ability to generate force and maintain control is essentially the goal with this exercise. Complete 10 repetitions.
('You Might Also Like',)