Full body
Battle Ropes
The Battle Ropes is a cardio exercise for your whole body. Share of the load in the Zulta muscle model: front delts 17%, obliques 10% and mid chest 7%.
How to do it
- Anchor a heavy battle rope around a post and take one end in each hand.
- Step back until the rope has only a little slack, feet shoulder-width apart.
- Sit into a half squat with the chest up and the arms slightly bent in front of you.
- Drive one arm up while the other drives down, alternating quickly to send waves down the rope.
- Keep the waves going for 20 to 30 seconds, breathing hard but steady.
Tips
- Brace the trunk so the power comes from the shoulders and not from rocking the body.
- Make the waves reach all the way to the anchor.
Common mistakes
- Standing up tall and letting the legs go straight.
- Rounding the back and dropping the chest.
- Making tiny waves with just the hands.
Muscles worked by the Battle Ropes
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Waves come from shoulder flexion in a half squat. Repeated punches or rope waves: the shoulders and trunk rotation drive the arms, the legs stay springy underneath.
Battle Ropes alternatives
Same equipment
No equipment
Frequently asked questions
What muscles does the Battle Ropes work?
Mainly the front delts. The obliques, mid chest, triceps (lateral head), side delts and upper abs assist.
Is the Battle Ropes good for beginners?
The Battle Ropes is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Battle Ropes?
For example the Boxing Heavy Bag and Shadow Boxing. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.