The undulating waves of
battling ropes certainly look
impressive – so how effective
is this training method?
WORDS: DAN HENDERSON
f you’re a trainer then you’ll be
well aware that battling ropes
have become an increasingly
popular training tool in recent years. They
are now commonplace in commercial gyms
and boot camps and are being used by
growing numbers of personal trainers.
Battling ropes are very simple in design.
They are literally ropes made from either a
natural fibre such as manila or a synthetic
material such as polypropylene or nylon.
They can vary in diameter and length, from
around 9 to 15 metres length and 3 to 5cm
thickness. Using the longer and thicker ropes
is one way of progressing training difficulty.
Longer ropes are ideal for pulling
movements, while thicker ropes are
advantageous for developing power and
grip strength. Most have handles, and some
also feature a protective sheath to protect
against degradation.
The rope is looped through a fixed anchor
point, and clients or participants hold an
equal length of rope in each hand. The rope
is then vigorously undulated in a series of
waves for a set period of time, generally 10
to 30 seconds, dependent upon the weight
and length of the rope.
The battling ropes training system
was developed in the United States by
legendary strength and endurance athlete
John Brookfield, who is renowned for his
I
The 30-second article
• Battling ropes are now commonplace
in gyms, studios and outdoor training
sessions
• Clients vigorously undulate the ropes
for set periods of between 10 and 30
seconds, dependent upon the weight
and length of the rope
• Battling rope training demands more
oxygen and elevates excess post
exercise oxygen consumption (EPOC)
more than many other forms of
traditional training
• Different rope exercises can target
power, aerobic endurance, anaerobic
endurance and strength endurance
• Battling ropes provide a low impact
training option and can benefit the
posterior chain and core.
unconventional training methods with professional athletes. The
inspiration for battling ropes training came to Brookfield when he
was waiting at a wharf, staring at a rope tied to a boat. Mesmerised
by the wave-like movements of the rope, he sought to replicate them.
If you haven’t already trained with battling ropes, then you may at
least have been mesmerised watching the wave-like movements of rope
training taking place. It certainly looks impressive, but is it effective? The
answer is a resounding ‘yes’ – if you know how to use them correctly.
A study by Dr’s Charles Fountaine and Brad Schmidt (University of
Minnesota and Creighton University, USA) into the metabolic cost of
rope training found a number of very favourable outcomes. If you’re
wondering whether adding this training technique to your toolbox will be
beneficial to your clients, then consider the following points:
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Time-efficient metabolic clout
Training with battling ropes elicits impressive metabolic results in a
limited time. If you have 10 minutes then you can still undertake a
vigorous workout that trains the whole body. Because it is a relatively
new training tool there haven’t been many studies completed into
battling ropes, but the research that has been done confirms what
was widely assumed: battling rope training demands more oxygen
and elevates excess post-exercise oxygen consumption (EPOC)
more than many other forms of traditional training. This makes it
highly effective for achieving fat loss, as well as increasing strength,
fitness and power – which translates to better athletic performance,
a leaner physique and an increased capacity for work.
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Versatility
Battling ropes are easily portable, so you can train almost anywhere
with them. As long as you have a bit of space, the park, beach or gym
can be your playground.
Most people simply complete two-handed or alternating waves with
battling ropes, but there is so much more that can be done. There are
over 30 wave-based movements that challenge the upper body, lower
body and core in unique ways. There are exercises that are specific
for power, aerobic endurance, anaerobic endurance and strength
endurance. Exercises can be completed solo, or with a partner.
In addition to varying the length and diameter of the rope, it is
easy to regress or progress battling rope difficulty by changing the
location of the body in relation to the anchor point, grip, tempo and
the duration of the set.
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Posterior chain and core
It may surprise you to learn that battling ropes can benefit the posterior
chain and core. They may appear to be an upper body-dominant tool,
but this isn’t the case if you use them correctly. The power for the
wave-based movements should be initiated through the hip hinge, an
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