...and get benefits!
Working out with a rope is a very special form of functional training - because the long training rope relies on endurance, strength and coordination. And because ropes aren't rigid pieces of exercise equipment, each rep will be a little different. An efficient workout can be carried out in a very short time with a lot of fun and momentum.
Battle ropes are training ropes that, due to their length and thickness, have a certain weight that makes them the perfect training object. Unlike conventional ropes, battle ropes are finished with a rubber handle, so they don't unravel and are easy to grip.
The task of the athlete is to make the rope vibrate and keep it going. This is not as easy in practice as it is in theory, however, because the training rope develops its own dynamic due to the waveform and the mass inertia. Stability can only be achieved from a standing position, which requires a stable squat. In order not to be pulled from the middle of the body by the rope at the same time, the core has to counteract every exercise. Training ropes train physical strength, arm muscles, endurance, leg stability and the cardiovascular system at the same time.
The battle rope offers countless exercises, depending on your own body weight, the weight of the rope and of course your own requirements. However, classic exercises such as alternating waves, waves, snake waves on the floor or the power slam are part of every intensive workout with the rope. Because these exercises illustrate the strengths of the battle rope very well - a high level of exertion can be achieved with just a few repetitions and in a very short time. And as desired in functional training, the body is trained as a unit, since every impulse of strength must be coordinated from the tips of the feet to the hands.
When buying a rope, weight and length are the main things to consider, although both are of course dependent on each other. There are also different rope thicknesses, which also affect the weight. The longer the rope, the harder the workout. But the rope length also places demands on the training ground and the trainees themselves, so that the momentum is actually transferred cleanly to the anchor. As a rule, short ropes (about six metres) are more predestined for use in studios, while longer ropes (12-15 meters) are ideal for outdoor use.
Additional accessories for training with a fitness rope are not necessary, only a wrap is necessary as an anchor. Goal posts or basket posts on a football field as well as street lamps, masts or trees are suitable for this. It is important that the anchor post has a high degree of stability. In addition, a floor that is as level as possible (concrete, wooden floor or vinyl) is optimal, as the vibrations are absorbed and emitted evenly. On softer meadows, for example, the momentum of exercises such as the power slam sags and the right rhythm can never be found.
Whether strength, speed or body tension - battle ropes are the perfect training device for functional units that are demanding and dynamic. For building intense power, getting a short sweat or doing an exhausting HIIT workout, there is hardly a better training partner than these heavy ropes.
