Training with ropes is one of the activities undertaken by people practicing crossfit. Battle rope, as it is the English name of equipment used during exercises, is becoming more and more popular due to the versatile effects it gives. Read what rope training is all about and learn about battle rope exercises.

Training with ropescalledbattle ropesis still a novelty, not only in Polish crossfit. We are already used to exercises with a barbell or kettlebells, but the use of battle rope (also known aspower ropeandstrength rope ) is just becoming one of the points of the training plan of people practicing crossfit.

Undoubtedlyrope exerciseslooks spectacular and diversifies training, but the benefits of skilful power rope operation are definitely more.

What is battle ropes training?

Rope training is an endurance and strength training, and before it was introduced to crossfit, it was already used by people practicing martial arts (this is where the battle rope tradition originates from) and playing football. Exercises with ropes involve the whole body and, unlike, for example, quite static lifting and lowering the barbell, they are a very dynamic activity. Various types of movements can be performed with the rope: whipping, lifting, pulling, dragging, twirling. You can also jump and squat with battle ropes, but the most popular are undulating movements. Training with ropes may be based on the competition of several people, performing the same movements at the same time, or simply be an element of an individual crossfit training.

Exercises with ropes should be done at least twice a week.

It is believed that training with ropes mainly affects the upper body - after all, we use our hands to operate battle ropes. However, the movements performed also engage the muscles of the abdomen, back, buttocks, and with the use of jumps and squats - also the lower limbs. Training is usually carried out using one rope, which is about 9-12 meters long, 40-50 centimeters in diameter and weighs 9 to 18 kilograms - the heavier the battle rope, the more effort it requires.the person exercising to put it in motion. The rope is bent in half (usually it is attached with the middle part to the floor or wall, or simply bent at this point by the exercising person).

Who is battle ropes training for?

Everyone can try their hand at training with ropes, although as with other activities, the beginnings can be difficult. This type of exercise is usually recommended for people experienced in crossfit.

Choosing the right rope is a separate issue. Battle ropes have different diameters and lengths, so choosing the right equipment for your capabilities is not a problem. It is worth remembering that the longer and thinner the rope, the more difficult it is to make it wave, and the closer to the rope bend, the greater the resistance it will resist. People who have already gained experience in rope training can diversify it by directing battle rope not only up and down, but also side to side and over and over.

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How to choose a good exercise rope?

In order for the rope training to be as effective as possible, it is necessary to choose the right exercise equipment. As power ropes are not the cheapest (one costs from 250 to even 1000 PLN), it is worth considering the purchase carefully to get durable equipment. If we train in a club where battle ropes are available, knowing which model to use will also be useful. So what should you pay attention to when choosing power rope?

Training ropes are most often made of polypropylene or nylon with a dense weave - these artificial materials provide the product with adequate strength. Often in the middle of the power ropes there is an additional cover, e.g. made of natural leather, to protect the equipment against abrasion. A good solution is also to choose a rope with special straps for wrists, preventing it from being released from your hand. Bet on equipment with fray-resistant tips and waterproof for indoor and outdoor training.

Training with ropes for slimming

Rope training is a very intense activity - it can be classified as a very demanding interval training. When exercising with battle ropes, the main thing is to make as many demanding movements as possible in a short time, then you can rest. However, the ropes are not practiced for a long time and with low or moderate intensity ( although beginners can and should start there). After training with ropes, as well as any interval exercise, a recovery period is needed, and the energy for this process is drawn from fat up to 24 hours after training.

The first studies are also underway to show how many calories you can burn during training with ropes. As with any physical activity, results will vary according to the gender, weight of the individual, and the intensity with which they are exercising. Josh Henkin, an experienced weight training trainer and author of The Ultimate Sandbag Training System, studied men and women with battle ropes. Women burned 45 calories in 4 minutes and 29 seconds, and men burned 82 calories in 5 minutes and 44 seconds1 .

The effectiveness of rope training, as advised by the well-known personal trainer Adrian Bryant, is increased by the following scheme: first, intensive effort 20-60 seconds, then rest 20-60 seconds and repeating these activities for 10-30 minutes.

Watch the video of the 12 best battle ropes exercises:

Rope training - example exercises

Rope training gives you the opportunity to do exercises involving different muscle groups. Below are the most popular variants for beginners, intermediate and advanced learners.

1. Alternating Wave - Beginner's Exercise

The most basic battle rope activity. First, bend the rope in half and, in the middle, throw it over a ladder or a place fixed in the wall (if there aren't any, just bend the rope). Then stand slightly apart and with your knees slightly bent. Keep your hands at hip level and point your hips backwards. Alternately, raise and lower your arms as violently and intensely as you can. Remember that you can start slowly and gain momentum over time. Do 3 series of 40 seconds, allow yourself a 30-second rest between each series. As your skills increase, extend the training to 4 series of 50 seconds.

Changing the way the rope is gripped and the angle of hitting the ground allows the involvement of various muscle groups.

2. Double heaving - an exercise for beginners

Stand with a posture as in the exercise above. Grab the rope at both ends and move them at the same time - as if you were holding the reins. As with the previous exercise, try to put as much strength as possible into it. Wave ropes initially in 3 series of 40 seconds, with 30-second breaks between series.

3. Hitting battle ropes - an exercise for beginners

Take the same starting position again and lift both ends of the rope over your right shoulder. Then hit the rope diagonally with as much force as possible - vdown and left. Repeat the exercise starting with the left shoulder and hit the ground in the right direction. Perform the exercise in 4 series of 40 seconds - two series for each shoulder. Take a 30-second break after each set.

4. Zooming in and out of the ropes - an exercise for beginners

Stand upright, with your feet apart with your feet wider than your shoulders and with your knees slightly bent. Then lower your position to a squat with your hands parallel to the ground. Bring your hands together quickly and at the same time bring the two parts of the rope closer together, then spread your arms and separate the two parts of the rope from each other. Repeat the exercise for one minute, in 3 series of 50 seconds, with 30-second breaks.

5. Moving the ropes sideways - intermediate exercise

Stand upright and then slightly lean back. Grab the ends of the rope with the hammer grip you know from dumbbell lifts. Intensely move them from side to side, thus increasing the strength and endurance of the upper body. Start by doing the exercise in three one-minute bursts, with a 30-second break in between.

6. Changing directions - intermediate exercise

Adopt upright posture, stand shoulder width apart, bend your legs slightly at the knees. Then grasp both ends of the rope with your hands, with your thumbs down. Move your arms in a circle: first make turns to the right for 30 seconds, then to the left - also for 30 seconds. Take a 30-minute break after each of the 3 series.

7. Przysiady z battle rope - an exercise for advanced people

Stand upright, slightly stretching. Grasp the rope with both hands, raise your arms high above your head, then quickly descend into a squat and hit the ground with all your force and return to the starting position efficiently. Repeat the exercise for 40 seconds in 4 series with 30-second breaks.

8. Snakes on the Floor - Advanced Exercise

Stand on slightly bent legs, with your legs apart a little wider than shoulder width apart. Lower your torso into a squat, spread your arms wide so that they are parallel to the floor. Grasp the two ends of the rope and bring your arms closer together with quick movements (but not to touch or cross each other), then quickly return to the extended arm position. Do squats all the time. Your goal is to make the rope move like snakes crawl on the floor (the ropes move horizontally). Repeat the exercise in 3 series of 40 seconds.

9. Alternating waves withsquats - an exercise for advanced

Stand upright with your legs slightly bent and gently straddling. Grab the two ends of the rope and make alternating undulations. First hit the floor with the part of the rope in your right hand, then with the rope in your left hand. When you manage to get regular, alternating waves, constantly hitting the ground, jump up and land in a squat. Repeat the exercise in 3 series of 30 seconds.

10. Alternating waves while kneeling - exercise for advanced

Take the same starting position as in the previous exercise and also make the two parts of the rope alternately wave. Then perform alternate kneeling: once on the right leg, once on the left leg. Maintain regular rope movement all the time. Repeat the exercise in 3 series of 30 seconds.

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Effects of battle ropes exercises

Rope training, as it is very demanding, definitely improves endurance and motor coordination. It works not only on the muscles of the upper body, strengthening and expanding them, but also on the abdomen, buttocks and legs - especially if we add squats, kneels or even rompers to the exercises. During battle ropes training, we will lose a lot of calories and speed up our metabolism. The body's efficiency will also be better.

During this activity, the deep muscles also work hard, because we have to control the path of the ropes not only with our arms, but with the whole body. The effect of the exercises is to strengthen the body, better coordination and balance.

Training with ropes also has an impact on mental strength. WODs (Workouts of the Day) with the use of this device require mastering the difficult art of moving ropes, which is quite a challenge. There may be burning pain in the lungs and soreness at first, but the subsequent satisfaction with the results achieved and better physical condition are great rewards for perseverance.

Sources:

1. Access to information about the research at: http://livehe althy.chron.com/calories-burned-using-battle-ropes-6001.html [accessed on 02/14/2017]

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