Let’s talk about Battle Rope, the exercise taking the fitness world by storm

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What is Battle Rope

Battle Rope is an exercise that is gaining popularity at a rapid pace. In fact, it’s not hard to see it on social media or to see how celebrities put themselves to the test. But what does it consist of? What benefits does battle rope provide? In this article, we show you everything you need to know and explain how to do it.

What is Battle Rope?

This exercise comes from crossfit, which is why it’s a pretty demanding exercise. It consists of moving fairly long and thick ropes in different ways to induce extreme strength in the arms and core. In recent years, it has become a fundamental discipline in gyms.

The main advantage of this technique lies in the large number of muscles involved. The biceps and triceps receive the greatest demand for strength, although the shoulders are also subjected to great effort. On the other hand, the core and back receive an enormous physical load.

There are also variants that combine it with other exercises or postures. In these cases, it is possible to increase the leverage up to the quadriceps and even the glutes, especially if executed leaning forward. As a result, both the lower and upper body benefit from this high-performance practice.

What is the origin of Battle Rope?

To talk about the origin of Battle Rope, we need to mention John Brookfield. He is a geneticist with a broad interest in sports and physical body development, so much so that he became a world leader in the topic of strength. Of course, he was not the first to propose exercising with ropes, but he did provide the technique that we use today.

In itself, this discipline is quite young, even in terms of crossfit. For this reason, new ideas and proposals are constantly emerging that manage to increase the prominence of other muscles or complete the exercise in a more demanding way. All this means that we now have a wide range of methods to choose from.

Benefits of the Battle Rope

This practice requires a very high effort from the whole body, even more so the lower body. The best part is that it is an incredible source of benefits, which allows you to obtain results in a short time. This is a great option for high intensity training.

Fat burning

The Battle Rope has been identified as one of the best exercises to eliminate fat. It is perfect for doing cardio especially with thicker ropes. Its main impact on our body lies in the metabolic demand, which forces the body to burn fat in a global way and in a faster way.

On the other hand, it allows us to combat flaccidity in the arms and prevent it from appearing. Similarly, it also helps to eliminate fat in the body’s stabilizing muscles, such as the core. Therefore, it is very effective for toning and defining the abs and show them off more easily, so it can be a good complement to conventional training.

Strengthens muscles

Since the ropes have a considerable thickness (at least 40 millimeters), it can be considered strength training. The continuous alternating movement of arms and legs causes significant attrition in the muscle microfibers. This way, they break down and increase the size of the muscles.

We mustn’t forget that this technique is involved in muscular endurance. Although they are not elastic ropes, they do generate a kind of resistance caused by the upward movement. This translates into increased tension in the triceps, quadriceps and core muscles.

Improves cardiovascular health

This discipline stimulates blood circulation, especially in the lower body. This promotes oxygenation of the muscles involved, allowing them to grow more and avoid injury. In turn, it is linked to the proper functioning of the heart, as it forces the body to become accustomed to great effort.

Every time you exercise with ropes, you are forcing your body to pump more blood to provide more oxygen to the muscles. This increases your maximum capacity and improves your general condition. The same happens with the lungs, which become accustomed to greater respiratory effort.

Prevents injuries

When we subject our arms to high tension with ropes, we are preventing injuries in the same area. This is because we strengthen muscles, especially those that are more prone to damage, such as the biceps. In the same way, we strengthen ligaments and joints, which are often weakened compared to the musculature.

On the other hand, the ropes manage to activate a very high number of muscle fibers. What does this mean? The area is boosted in a more intensive way and even the deepest layers are reached. This can be a great complement to other exercises that have a more superficial range of influence.

Benefits of the Battle Rope

Battle Rope exercises

One of the strengths of this technique is that it is incredibly versatile. For this reason, there are a large number of postures and exercises that you can combine. Without a doubt, we recommend you intersperse them so as not to base the entire training on just one. This way, the benefits can be expanded to the lower body and enhanced in the upper body.

To begin with, we recommend choosing a rope that is not too thick. Ideally, it should be between 30 and 40 millimeters and anchored a long distance away for smoother movements.

Basic exercises

The more conventional approach is performed in an upright position and with two ropes, one in each hand. Then, the legs are spread until they are at the level of each shoulder, while the knees remain semi-flexed. Avoid leaning forward and try to keep the spine straight.

The other end of the rope, on the other hand, does not remain loose, but is attached to a fixed and stable surface. The technique is simple, just make gradual upward and downward movements. In this way, the two ropes rise and fall at the same time to create a joint movement.

Alternate waves

This variant requires maintaining the same posture, i.e., with the torso upright and legs shoulder-width apart. The difference with respect to the previous one is that the aim is to alternate movements. As one rope goes up, the other goes down to generate a kind of spiral.

This exercise seeks to enhance coordination, since both arms perform contradictory (but not opposite) trajectories. This technique is very similar to the previous one and, in principle, does not involve much more physical exertion. Therefore, you can interchange them to keep your workout from becoming monotonous.


For this third modality, the aim is to enhance the strength of the arms, especially in the biceps. To do this, circular movements must be made with both ropes, which can be opposite or follow the same direction. Coordination is also worked on, but the physical exertion caused by collisions is more important.

In this case, you can keep your body slightly tilted forward. Of course, it is essential that the legs are also kept further apart to prevent back or neck pain. However, you can do it upright if you prefer; it all depends on how you best maintain your coordination.

Electrostimulation with Battle Rope

If this discipline succeeds in activating the muscle fibers, electrostimulation will further enhance the result. This is a supplement that professional athletes use to make workouts more demanding and accelerate results. In that sense, it can be a great option for you.

To take your workout to the next level, you can practice Battle Rope with a Wiemspro electrostimulation suit. Its elastic fabric is designed to be comfortable and flexible during this type of physical activity. Additionally, it will help you prevent injury and ensure optimal and effective muscle recovery, which prevents stiffness.

What is Battle Rope


This variation is the complete opposite of the first one, since more importance is given to the downward movement. Instead of lifting the rope and dropping it, the exact opposite is done. In other words, it descends as if it were a whip and takes advantage of the rebound it generates on impact with the ground.

There are two postures that will be useful for this technique, conventional (upright) and bent over. You may find the second one is easier, especially because the rope falls harder to the ground and causes a greater rebound. However, you have to make sure every impulse does not cause back or shoulder pain (don’t confuse pain with stimulation fatigue).

Conclusion about battle roppe

In short, Battle Rope is an exercise that has come to revolutionize the world of crossfit. Undoubtedly, this is a safe bet for those who wish to integrate the activation of the lower body with the upper body through a simple and entertaining exercise. To learn how our systems work and how to perform an electrostimulation training session, we invite you to visit our website and to subscribe to our blog so you can stay up to date on the latest news.

Frequently asked questions about the battle rope

What muscles are worked with rope exercises like the battle rope?

Battle rope exercises are a great way to exercise multiple muscle groups and provide an intense cardiovascular workout. Muscles worked with battle rope exercises include:

  1. Upper body muscles:
    • Biceps: Battle rope exercises engage the arm muscles, including the biceps, as a strong grip is required to hold the ropes and perform swing movements.
    • Shoulders (deltoids): The deltoids, especially the front and sides, are activated by lifting and moving the ropes in a controlled manner.
    • Back (dorsal muscles): Back muscles, such as the trapezius and latissimus dorsi, are worked by maintaining an upright, stable posture while performing movements.
  2. Core:
    • Abs and lumbar muscles: The core is significantly activated to stabilize the body during swing movements. This helps build strength and endurance of the abdominal and lower back muscles.
  3. Lower body muscles:
    • Legs: Leg muscles such as the quadriceps, hamstrings, and glutes are activated to provide stability and strength when bending and lifting while performing rope movements.
  4. Cardiovascular system:
    • Battle rope exercises are also great for improving cardiovascular endurance and lung capacity, as they involve a fast pace and a high amount of effort.

Overall, battle rope exercises are an effective way to exercise your entire body, improve strength, endurance, and overall fitness.

How long to battle rope?

The length of a battle rope workout depends on several factors, including your fitness level, your personal goals, and the intensity of your training. Here are some general guidelines to help you determine how long you should do battle rope exercises:

  • Beginners: If you are new to battle rope exercises, you can start with 10-15 minute sessions. This will allow you to become familiar with the movements and adapt to the intensity of the training.
  • Intermediate: For those with intermediate experience, you can increase the duration of your session to 20-30 minutes. This will give you more time to perform a variety of exercises and increase the intensity.
  • Advanced: Advanced athletes can perform battle rope sessions of 30 minutes or longer. You can structure your training in intervals, alternating periods of intense work with short breaks.
  • Training goals: The length of your session will also depend on your goals. If you’re looking for a high-intensity workout to improve cardiovascular endurance, you may want to perform short, fast intervals for 20-30 minutes. If your goal is to develop strength and power, sessions can be shorter but more intense.

Remember that the quality of training is more important than the amount of time you spend with the battle ropes. Make sure you maintain proper technique to avoid injury and listen to your body. Warming up and cooling down are important, and it is always advisable to consult a fitness professional or personal trainer before starting a new exercise program, especially if you have pre-existing medical conditions.

How to choose a rope for battle rope?

To choose a battle rope, consider the appropriate length based on the space available and your goals (generally 40 feet is versatile), choose the diameter that suits your strength and comfort level (thinner for beginners, thicker for advanced ), make sure it’s made of durable materials like polypropylene with an abrasion-resistant coating, and check to see if it includes accessories like handles for a better grip. Also, keep your budget in mind and, after purchase, regularly inspect the rope for wear and tear to ensure it is in good condition for safe and effective training.