Battle Ropes

This is a rope.  This will kick your ass!

Heres the next instalment on different forms of cardio to beat the boredom.  I talked about an easy option HERE and a hard outside option HERE.  Well battle ropes is definitely a hard option that beats the treadmill anyday.  I use these in my Personal Training sessions here at Bondi Junction but have used them extensively in the past with certain athletes.  Its just a rope i hear you say.  How hard could it be you say??  These can get brutal!

Here’s a couple of options to get you started but after watching the video you should get the picture.

The 2 Hand Slam

Not much technique needed on this one but it will build strength and endurance in your core and legs when done properly.  Start with a slightly wider than shoulder width stance holding one end of the rope in each hand.  Obviosuly the rope is anchored around something stable like a pole or hook.  Using a hip drive similar to a explosive deadlift or clean, violently whip the rope up above head height and focus on slamming the rope into the ground.  Repeat for duration of the set.  Doesn’t sound like much hey?  But it will mess you up trust me.

An easier versio is the 2 hand wave where you dont slam the rope into the ground but focus on making a wave in the rope.  This requires less power but won’t bring you so close to puking

Alternating Slams

Alternating Slams with the rope is a great arm and shoulder strength builder. These  are similar to the 2 Hand Slam except instead of pulling with both arms, you pull up with each hand at a time. Make sure the movement is fast-paced with no lag time between movements.

An easier version is a alternating wave  where you  focus on making a wave in the rope.  Requires less power

To save time here’s a guy demonstrating a slew of exercises you can do with a rope.

A simple 30 seconds on 30 seconds off is very effective however if your not used to this type of work start around 10-15 seconds with up to 60 seconds of rest then slowly work it down to 30 seconds rest. Doesn’t sound like much but like i said this isn’t a joke.

You can alternate between different rope methods to add variety.
You can do one set at the end of a strength circuit to finish off
You can do solely rope work as your interval training
You can include it in a metabolic circuit with ball throws, kettlebell swings and modified strnegth exercises.

Theres many applications but thats a good start!

Don’t forget to combine your cardio efforts with a calorie controlled diet for fat loss.  Don’t know how to set that up?  Download my free E-book on how to do that by clicking HERE

See you in the gym!

Brad
Personal Training Bondi Junction

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