How to Do the Battle Ropes
Battle ropes are heavy ropes you whip into waves using your arms, shoulders and core. They give you a high-intensity, low-impact way to raise your heart rate while building shoulder endurance. They suit beginners and anyone adding conditioning without running.
Log every set of your Battle Ropes in Superlift
Muscles worked
Primary
- Shoulders
- Abs
Secondary
- Biceps
- Upper Back
How to do the Battle Ropes
- 1
Anchor the rope and hold an end in each hand with your feet shoulder-width apart.
- 2
Sit into a slight squat with your chest up.
- 3
Raise one arm and slam it down, then alternate arms to make waves.
- 4
Keep your core braced and your hips steady.
- 5
Move at a pace you can hold for the full interval.
- 6
Rest, then repeat for the next round.
Form cues to remember
- Stay in a quarter squat
- Use your whole body
- Tight core, steady hips
- Keep your waves even
Battle Ropes video tutorial
Common mistakes
Using only your arms
Drive the waves with your hips and legs too.
Standing too upright
Keep a slight squat so you can absorb the motion.
Letting waves shrink
Rest when your waves stop reaching the anchor.
Rounding your back
Keep your chest up and your core braced.
Sets and reps
| Conditioning | 8–10 rounds of 20–30 sec on, 30–40 sec off |
|---|---|
| Endurance | 3–4 rounds of 45–60 sec, 60 sec rest |
Keep your back flat and stop when your waves get sloppy. Use a secure anchor and give yourself room.
Superlift for iPhone
Track your Battle Ropes and watch it go up
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Battle Ropes FAQ
What muscles do battle ropes work?
They work the shoulders, arms and core, plus your legs and back. They're also tough on your heart and lungs.
How long should I do battle ropes?
Intervals of 20–30 seconds work well, with 30–40 seconds of rest. As you get fitter, extend the intervals.
Are battle ropes good for fat loss?
They burn plenty of energy because they're intense, but no single exercise causes fat loss. They're a useful way to add conditioning.
