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BATTLE ROPE WORKOUT
How can you workout with a battle rope?
A 10-minute battle rope workout can help you burn around 100 kcal (based on your body weight). Before you get slamming, here’s what you need to keep in mind for an effective workout:
1. Battle ropes come in various lengths and thicknesses. The correct ropes for you depend on the type of workout you want to engage in, and how much room you have to work with.
2. As a ground rule, remember that the thicker the diameter of the rope, the heavier the weight, and the more power you need to use to move them. Beginners or rope-slamming newbies should aim to use a 1-1 ½ inch rope and work their way up to a 2-2 ½ inch rope.
3. Twenty good “slams” is considered an ideal finisher for a beginner.
4. An individual’s starting position is extremely important and can decide your ability to move the ropes effectively. Before you start any battle rope workout, it’s important to maintain an athletic stance with your knees slightly bent, pelvis tucked, core tight, and chest upright.
5. The closer you stand to the “anchor point” of the rope, the more challenging it will be to slam or wave the rope to the end. The further away you stand, the tighter the rope. Hence, one should aim to identify and arrive at a “middle ground”, so that the rope doesn’t totally touch the floor, but it’s not in the air.
Benefits of using a battle rope workout in your fitness routine
1. They help in muscle formation
“A battle rope targets muscles that are often left out of standard training routines. They can help to build some of the weak muscles. While working through the rope, the waves, whips, and slams, battle ropes can be manipulated up and down, side-to-side, or even in circles to train a host of muscles. The stronger the grip, the better your muscles are targeted, while the overhand is brilliant for circular or lateral movements,” adds Agarwal.
2. They increase mobility
One of the functional benefits of battle ropes is that they can help you in improving your range of motion. Regular rope practice will gradually improve mobility, as well as the movement in your shoulders, hips, core, knees, ankles, and feet.
3. They’re good fun to use
One of the benefits of battle ropes is that they combat boredom and help you get of any exercise rut. We have seen people usually getting bored of their traditional training on a regular basis, hence adding this to their regime can be a fun way to burn calories.