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Best Battle Rope Workouts



The battle rope is a versatile tool, good for improving general fitness, core training and muscular and cardiovascular endurance – the unusual workouts add a fresh twist to an otherwise typical workout routine.

In the gym, rope can be used for more than just the usual jumping workouts. Meet the battle rope, the jump rope’s heavier, thicker cousin. The big, simple piece of equipment is incredibly easy to use and even easier to weave into your workout regime – all you need is a flat empty space and an anchor point to hold the other end.

Here are the five best battle rope workouts.

Hip Toss

This seriously vigorous but simple battle rope exercise requires the use of a particular part of the body that is usually neglected by traditional workouts – the hips. To do this exercise get up on your toes and pivot laterally, dipping rhythmically from side to side. The maneuver should boost core strength and flexibility. It looks easy, but like all the battle rope exercises highlighted here, it demands more power and coordination than it appears to. Ensure that you lock into a rhythm to guarantee that the exercise flows as you ramp up your cardio. The hip toss focuses on honing your core, building your strength and making you more mobile.

Squat Jumps

Wielding a battle rope isn’t easy, and this exercise will show you that first hand. Squat jumps, without incorporating any equipment, are tough enough, but adding the battle rope into the mix makes for a grueling workout. You won’t just feel your quads burn – you’ll also improve your balance and general coordination as you take the effort to ripple the rope up and down in a constant fluid motion, sustaining pressure on your biceps. Focus on jumping as high as you can, as extra height will add massively to the cardio part of the workout. Remember to keep your form on landing, which will help prevent injury and ensure you extract maximum benefit from this hardcore exercise. Although squats have long been condemned for being destructive to your knees, research shows that when done smoothly, squats actually improve knee stability and strengthen connective tissue.

Seated Stability Ball

Using a stability or “Swiss ball” is another great battle rope workout. The rope work is the same, but now you are balancing on the stability ball, putting enormous stress on your core. The tendency is to sway from side to side as your body drastically tries to correct itself. Using the thick, heavy rope makes that adjustment even harder. Bring your feet close together for extra difficulty. If you can avoid toppling off, you’re in for an intense workout.

Stability Ball On Knees

Most athletes struggle to do bicep curls astride a stability ball. Kneeling on a stability ball just adds to the difficulty. After you’re balanced atop the ball, begin your battle rope workout. You’ll be pushing your core to its absolute limit. Keep looking straight ahead to maintain your balance on the ball. Find a fixed point ahead of you and keep your eyes on it. Pulling this off correctly guarantees an incredibly intense cardio burn.


A BOSU Balance Trainer or BOSU ball is a fitness training device consisting of an inflated rubber hemisphere attached to a rigid platform. The name is an acronym for “both sides up,” due to the two ways a BOSU ball can be positioned. For this workout, flip the ball side of the device onto the floor and balance on the flat part. While both ways will are useable, balancing on the flat side of the BOSU ball while using the battle rope is a serious challenge. You’ll feel every muscle in your legs burn as you strain to avoid losing your balance. Even without the rope, this exercise is staggeringly difficult. Rippling the rope will challenge your balance and coordination.

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