Waving heavy ropes for conditioning is a routine used by professional athletes and those who enjoy an effective, full-body workout. Also known as battle ropes, they provide a means to challenge your body's strength, power and endurance. Incorporating other exercises between sets of rope exercises is an effective way to create a demanding circuit workout.
Advantages of Rope Waving Exercises
You can get an effective workout in minimal time by using battle ropes. Twenty minutes of rope waving exercises will provide plenty of quality exercise. Since there are virtually unlimited varieties of rope exercises to try, you can have a fresh, new workout every time. Several major muscle groups can be worked in a single exercise, allowing efficient use of workout time. The exercises can be done in a brutally intense fashion for those in top condition or in a toned-down fashion for beginners and those recovering from injuries.
Rope Alternating Wave Exercise
All exercise preparations are accomplished by anchoring the rope at its center point, stretching both ends taught and laying them down parallel to each other. The anchor point needs to be strong enough to hold the rope solidly at its center point. For the exercise, pick up both ends of the rope, stand with your feet shoulder-width apart, slightly bend your knees and pull the rope taut. Alternately, move your arms up and down, sending waves down the rope. Try to keep the ropes off the ground while swinging them. The arms and shoulders are worked effectively in unison with the back and core muscles.
Rope Double Arm Slam Exercise
This exercise will engage your arms, shoulders, core and legs. Start by standing with your feet shoulder-width apart, holding your body erect while pulling the ropes taut. Raise both ropes up as high as you can, straightening your legs and stretching up on your toes. Slam both ropes down toward the ground at the same time, bringing the arms down and lowering into a squatting position with your legs, but keeping the upper body erect. Once down, reverse and raise your arms and body to the high position again.
Rope Grappler Throw Exercise
Your core muscles will definitely feel the rope grappler throw exercise. Start by standing with your feet shoulder-width apart. With your body erect, hold the ropes loosely with the ends pointing upward. Bring both ropes to your left side with your waist turned to the left. Raise both arms in an upward arc toward the center, simultaneously turning the upper body at the waist. The high point to the arc is in the center of the motion. Past the center, lower your arms on an arc toward your right side as your waist continues to turn. Reverse directions when both rope ends are on the right side. Continue back and forth with a steady motion, holding the rope taut enough to undulate back and forth with the body motion.
About the Author
Dawn Lindy Roberts is a longtime fitness and natural health advocate, and writer. She holds a Bachelor of Arts, a Building Better Bones certification, and is pursuing the Bone Estrogen Strength Training certification from the University of Arizona. In addition, she will complete the Master Nutrition certification from AFPA in 2014.