Battle Ropes
Trains cardio. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app logs the distance and the time, and remembers every session.
In the programs
None of our programs use Battle Ropes
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a cardio exercise that is, there are 6 on the Cardio page.
Technique
How to do Battle Ropes
- Stand facing the anchor point of the ropes with your feet shoulder-width apart and knees slightly bent. Grasp one end of the rope in each hand with your arms extended in front of you.
- Lower into a quarter squat, keeping your chest up and core engaged.
- Rapidly raise and lower your arms in an alternating motion to create waves along the ropes, maintaining a steady rhythm.
- Continue for the desired duration, then rest and repeat for additional rounds.
Form cues
Getting it right
- Keep your knees bent and core braced to absorb the movement and protect your lower back.
- Drive the waves from your shoulders and arms while keeping your torso stable.
- Breathe rhythmically; avoid holding your breath during high-intensity intervals.
- Vary the pattern with double-arm slams or side-to-side waves to work different muscles.
Substitutes
Swap Battle Ropes for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Battle Ropes for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.