The effectiveness of battle rope exercises
SOME people feel that battle rope or heavy rope exercises, as it is sometimes called, is just a fad. But fitness instructor and personal trainer at Express Fitness, Liguanea, Gisel Harrow, said this is far from the truth, noting that this relatively new fitness trend, which has long been a feature of martial arts gyms and football training routines, is an effective tool in human physical and mental optimisation.
“People are always trying to find fun, dynamic and unconventional ways to stay fit. Battle ropes are one of these ways. It brings a different but effective and fun challenge to the exercise game, and the best part is it can be used anywhere,” Harrow shared.
She said the exercise, which general targets mostly the upper body, core and glutes, can also be used as a full body workout by incorporating additional exercises as part of your regimen.
“On its own, battle ropes work the muscles in the arms, abs, shoulders and back, thereby strengthening them and firming them up. But the benefits don’t have to end there, and many gym instructors are now suggesting that you include some additional movements such as lunges, jumping, toe raises and hopping, which will give your legs a good workout,” Harrow reasoned.
She underscored that the waves created by the ropes not only help with mobility and stability, but simultaneously strengthen the weaker areas of the body such as your knees, ankles, feet, hips and even your grip. You will also burn calories and strengthen the cardiovascular system.
Below she shares some of the more popular jump rope movements that are now practised in gyms and fitness centres:
Slam
This is a powerful, aggressive movement with the primary direction of force down toward the ground.
Waves
This is a rippling pattern with the direction of force towards the base point.
Whip
This is a symmetrical pattern with the primary direction of force toward the anchor.
Double wave
To start this movement, you must first stand facing the anchor with your feet shoulder-width apart. Then you will be required to grasp one end of the rope in each hand so that your palms face each other. Then bend your knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.
Alternating wave
To achieve this move you will stand facing the anchor point with your feet shoulder-width apart and knees slightly bent. Now grab one end of the rope in each hand so that your palms face in, then raise one arm to shoulder level and quickly lower back to start, raising the other arm to shoulder level as you do this. Continue alternating as rapidly as possible without losing form.
She recommends that when doing each of these exercises you should aim to do them in sets ranging from 30 seconds to a minute or longer, depending on your fitness level.
