Rip and Whip: Battle Ropes – fitnessnacks

An underrated workout addition to your HIIT workouts: battle ropes. These long, heavy ropes can hit on all parts of the body and are trainer approved to add to your exercise routines.

We visited refrigerated gym in NYC called Brrrrn, and they relied heavily on battle ropes for their HIIT programming. The whipping motions of the arms while moving these heavy ropes increase muscle definition and build strength in the back, core, biceps, and legs. By creating waves with the ropes, your body is producing power from all parts of the body. Using battle ropes can help people develop explosive power, and we found using them could increase heart rate even in a room that’s refrigerated to 57 degrees.

The variety of movements using battle ropes adds to the appeal. In an article by the New York Times, Jesse Grund, a personal trainer from Orlando, mentions, “If I was on a deserted island and I could only pick one piece of exercise equipment, I’d take the battle ropes.” We have not implemented battle ropes at Cardio High as they do take up a bit of space, and we have found some motions that provide similar benefits. But slamming down the ropes in different wave patterns is satisfying and offers a nice release of tension. Our clients have found med ball slams offer a bit of this tension release at the end of a workout.

You don’t have to be an Olympian to whip these battle ropes, and they’re suitable for all ages. Just a few minutes of whipping the battle ropes can get your heart rate up and calories burning. If you come across a gym that has them, give it a try.

-J. Giragos

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