Uploaded June 2016 | Updated September 2026, 2 hours ago
Exercises using battle ropes in this video include:
• Rainbow Side Slams:
In a stable half squat with feet shoulder-width apart facing, hold the end of one rope in each hand with palms facing in towards each other. Prepare for the movement by engaging the core and placing both ropes on your right side of your body while in a half squat. Next, quickly start standing up and extending your arms up overhead. Then, forcefully bring the arms down on the left side of the body to slam the ropes on the ground to the left of the body while lowering the body into a half squat. Continue alternating sides.
• Rope Circles:
In a stable stance with knees slightly bent, hold one end of the rope in each hand with the hands facing one another. Prepare for the movement by engaging the core to prevent movement of the torso and extending the arms in front of the middle of the torso. Next, with the arms extended in front of the torso, vigorously move the hands in a circular manner while trying to avoid movement in any other part of the body. Then, consider performing the other direction.
• Alternating Waves with Lateral Shuffle
Hold one end of the rope in each hand in front of the body in a stable stance. Next, vigorously lift one arm up in front of the body to about shoulder height. Then, quickly bring the arm back downward towards the ground while lifting the other arm in the opposite direction to perform alternating waves. While performing the alternating waves, rapidly side-shuffle laterally a few steps in one direction and then the other direction.
• Double Arm Waves:
In a stable half squat stance, holding one end of the rope in each hand in front of the body. Next, vigorously lift both arms up in front of the body to slightly above shoulder height while standing up out of the half squat. Then, bring the arms back downward towards the ground while lowering the body back into a half squat. Continue repeating up and down.
Other exercises, such as jumping jacks, claps, or figure 8 circles, can become intervals in a rope exercise workout as long as proper safety principles and biomechanics are utilized. One important biomechanical principle to monitor when using battle ropes is alignment of the spine as it is easy for the momentum of the rope to pull the body forward out of alignment.
More exercises and training available at CooperInstitute.org
Exercises using battle ropes in this video include:
• Rainbow Side Slams:
In a stable half squat with feet shoulder-width apart facing, hold the end of one rope in each hand with palms facing in towards each other. Prepare for the movement by engaging the core and placing both ropes on your right side of your body while in a half squat. Next, quickly start standing up and extending your arms up overhead. Then, forcefully bring the arms down on the left side of the body to slam the ropes on the ground to the left of the body while lowering the body into a half squat. Continue alternating sides.
• Rope Circles:
In a stable stance with knees slightly bent, hold one end of the rope in each hand with the hands facing one another. Prepare for the movement by engaging the core to prevent movement of the torso and extending the arms in front of the middle of the torso. Next, with the arms extended in front of the torso, vigorously move the hands in a circular manner while trying to avoid movement in any other part of the body. Then, consider performing the other direction.
• Alternating Waves with Lateral Shuffle
Hold one end of the rope in each hand in front of the body in a stable stance. Next, vigorously lift one arm up in front of the body to about shoulder height. Then, quickly bring the arm back downward towards the ground while lifting the other arm in the opposite direction to perform alternating waves. While performing the alternating waves, rapidly side-shuffle laterally a few steps in one direction and then the other direction.
• Double Arm Waves:
In a stable half squat stance, holding one end of the rope in each hand in front of the body. Next, vigorously lift both arms up in front of the body to slightly above shoulder height while standing up out of the half squat. Then, bring the arms back downward towards the ground while lowering the body back into a half squat. Continue repeating up and down.
Other exercises, such as jumping jacks, claps, or figure 8 circles, can become intervals in a rope exercise workout as long as proper safety principles and biomechanics are utilized. One important biomechanical principle to monitor when using battle ropes is alignment of the spine as it is easy for the momentum of the rope to pull the body forward out of alignment.
More exercises and training available at CooperInstitute.org
