Battle Ropes for Beginners
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- Опубликовано: 21 фев 2017
- Hey everyone and welcome to Top 5 Fit's Battle ropes video. Battle ropes have become quite popular in the fitness world due to their ability to offer functionality in a wide array of fitness disciplines. In this video we will go over 5 pattern variations that you can repeat in a gym near you.
The first of five variations is a basic Right and Left alternating wave pattern. Keep in mind that this is a total body exercise thus being mindful of body position while making waves is important. Start with a slight bend in the knees and a tight core. Grabbing the end of the ropes in each hand begin making waves by raising your one arm up followed by bringing the same arm in a downwards movement towards the ground. Try to keep the wrists loose so they can be the final part of the wave. Should feel similar to painting a fence. Increase speed once you can make waves that do not end up in knots.
"In and Outs" are another battle ropes pattern variation that involves larger muscle group movement, mostly the back and chest. Grasp the ropes with your palms slightly facing inward. You will need to flare your elbows out a bit to initiate the waves. Using you lats and rhomboids open your arms in a "bird taking flight" type motion. This should be done fairly quickly. Follow by reversing the movement and crossing wrist one over the other. Try to alternate which wrist goes over each repetition. You should feel the chest and back fill with blood in no time at all.
Clockwise and counter clockwise are great for shoulder endurance and stability. Your hands will rotate in opposition of each other so it will be a good idea to change directions during each set. Start by grabbing the ropes with palms facing slightly in. With your arms in front of you start by internally rotating the right arm at the elbow and then follow with the left. Once you have established a smooth rhythm you can widen the movement by switching to more shoulder internal rotation and create larger arm circles. Internal and external rotation can be those exercises that are easily forgotten about or only utilized when an injury is present. Warm up slowly and only increase pace once you feel you can do so while still being in control.
Single arm battle ropes in a plank position forces you to not only stabilize your core while moving but can be a great addition to any HIIT training regimens. Get into a plank position just far enough behind your ropes so they are within reach of an overhead outstretched arm. Grab both ends of the ropes in one hand and begin raising and lowering at the shoulder to create waves. It is a good idea to start with the feet wider until you are comfortable enough to bring them closer together and make the exercise more difficult. Remember to work within the range of motion you have at the shoulder and focus on control.
The hip toss variation of battle ropes gets the user to focus on quick explosive movement that originates from the core. Hold both ends of the ropes close to your chest. In one explosive movement, lift through your chest and rotate one direction and bring the shoulders down towards the ground on one side quickly. Return to the starting position and repeat to the opposite side. Because this involves a great deal of rotation at the waist, it would be wise to keep the speed down until comfortable with your backs ability to move this way.
Finally we come to Power Slams. The power slam is a total body move that brings together control of body weight and the use of gravity together. Raise your arms as high as you can while grasping each end of the rope. You will want to raise your arms in a manor that almost picks your whole body up off of the floor. At the same time bring both arms down as hard and as fast as you can to create one giant fast wave. Quickly raise your arms back to the starting position and repeat. Smooth waves are not as important here. Large fast waves along with big anterior contraction will make this a keeper training program.
Thanks for taking the time to watch and as always..feel free to comment or post a question. Don't forget to subscribe for more videos on diet and training tips.
No music, no extra fluff, no desire to be the center of attention. Rather the center of attention is to clearly inform a beginner in the most simple and basic way. Massive thumbs up.
The only thing I'd add to say is that a beginner (like me) might buy a new rope and that new rope can still be a bit stiff from being newly wound and maybe wrapped with a sleeve for outdoor use, which is something that will make it much harder at first to make the waves... especially as a beginner, even worse with an overweight beginner like me that lost his strength and stamina. So as said, don't focus on the waves to much but rather the movement in itself. In due course your muscle will adjust and so will your rope. 👍
Thank you for uploading. No fluf, just straight to the point, informative, with clear, precise, instructions.
The ropes are durable and just like the ones at the gym. ruclips.net/user/postUgkxTFxba6lNeHrZaHoY_LXe6ZzmMfaipnwu Caution: I bought the 50 feet ropes and they are long and heavy so make sure you have the space (I do have the space). If I was to do it again I would probably get a shorter version as 50 feet (25 feet each side) is a little long.
Just got my battle rope today. Checked out multiple videos before trying it out and yours was the most helpful. Thanks.
Thanks Robert!
Thanks for demonstrating, look forward to starting
Amazing explanation! Thank you.
This is very helpful information. Thank you!
Great, inspiring and encourageing technique of various types of combined similar movements
Will apply these to my weekly exercises I know this type of exercise will be grately beneficial to the body 👍🏾
Great examples and explanations. I’d really like to see how you are using dumb bell weights to anchor the rope
Super workout sir🤝👏👏👏
Excellent video!
Thanks for the video. I just bought some 30 ft battle ropes for my basement since I don't have tons of room to work with. I bought the two inch diameter ropes since I figured heavier ropes would give me a better workout since I am not using the longer ropes. They are fine for me but my teenagers are having a hard time gripping them though so kind of wish I went for a smaller diameter now. Also, I am more limited it seems with bigger ropes because I can't put two ropes in one hand but I guess I could perform the same holding just one end. Appreciate the video with the different ideas.
This is excellent! Thank you!
thank you for posting this
Awesome job man
very helpful! Thank you!!
Practically meditative - subd
You got a great teaching style
Nueva subscritora saludos exelente video
Perfect explanation. Clear and succinct. :)
Thanks a lot for watching and the kind words (and hopefully subscribing)
👍🏼👍🏼👍🏼👍🏼
Thanks for this video I’ve subscribed
Great explanation, clear, informative and precise, thanks
Thank you Debbie! Let us know if you have any question.
Stuck at home with the battle ropes & the wifey :) Great video
Good job
Starting doing battle ropes great explanations :o)
Fantastic video! Just what I've been looking for, many thanks! Keep the great content coming please!
Thanks for watching and for the kind words!!
Thanks for posting. How did you tie yournrope to the dumbbells?
This video was perfect! Thank You
I tried them and enjoyed the workout. Thank you.
Awesome!! What else is incorporated into your workouts?
I'm a disabled vet. I have two full hip replacements and a neck front and back fused with titanium. I also have DJD both knees and ankles. I swim and do some light weight work but battles ropes are the best for someone like me.
I would like to know the length of the rope and the thickness. It would be very helpful for me. Thx!
Received my battle rope today and this is the first video that I clicked on and I do not hv to go any further! Great demo!!!!
THANK YOU!!!!! Give em hell!!
I am looking to lean a little and tone, are these good exercises for that?
Please include exactly which muscle you are working for each exercise, great video, very helpful, thanks
That is great feedback. I’ll incorporate it moving forward.
Anterior deltoids, serratus, biceps, triceps, flexor and extensor wrist groups, core. you really can cover alot of muscle with this exercise.
During a workout, how many variations should I incorporate, how long should they last & should I be doing multiple reps?
Great video on how to do certain Battle rope exercise and will these exercise help you lose some of your belly fat as well?
with a sound nutrition and training plan surrounding them Absolutely!!
I'm just getting started. I guess it's better to have a firm anchor point rather than just looping it around a pole or a tree? And should it have some separation? I looped mine through the canvas straps that came in the box, tried to do a basic undulating wave, and two ropes just slapped against each other. I can't get a wave going.
Keep your wrist involved. I use a dumbell to hold both sides of the rope down right after the point where you attached them. Should stop them from hitting each other.
what size rope?. heavier rope creates more resistance right?
Yes they do...but it depends what your end goals are. The ropes I use are 1 inch boat dock ropes. Jute not nylon. I have had them for years but if I could do it again I would get the nylon fiber ropes in the same size.
battle rope can build muscles? it can transform your body?
Battle top it's good for fat burn? Please answer
How many minutes do you do each exercise?
How did you have the battle rope set into the dumbbells
There is an iron post that the ropes are wrapped around. The dumbells are an extra pair of 55's I had that weigh down the back end and keep them from moving up the pole.
I'm debating between a 1 1/2" and a 2" rope, which would be best?
2 inch ropes can feel heavy but they will get you huffing and puffing fast. Your grip will also be challenged with a 2 inch as well. There can also be a substantial cost difference depending on supplier. The ropes in this video are 1 and 1/2 and they work great for all my clients. I do like using the larger ropes when available. Happy Training!!
Elizabeth L if you are new on this,one and a half inches, I have been doing batle roap for seven months and it's an excellent workout
❤️❤️❤️💪💪💪
I never understood what that battle rope used for? And what the benfits of that excerice, can someone help me understand
they’re basically cardio cus they’re really fucking hard after a couple minutes if u get heavy ones
I made the mistake of getting a 50ft rope.barely do it. Ill keep at it though
,battle ropes are very underestimated. I love the results I have been getting.
That’s awesome!!! How long have you been using them?
Top 5 Fit i used them twice a week for a year. I like it because I can get a lot done in a short amount of time depending on what I do with the
Do you really need the Rope? what does it bring to the exercise?
The rope adds resistance in a very specific way. Have you tried it?
What a good Length 30 or 40 feet
Hw long should we do battel rope? Plz reply
I like to 60 to 90 second intervals...really gets the heart racing!
I can barely survive 30 :-D is heart race good then? I mean with cardio it is dosed, but with ropes my heart is indeed racing.
Is this safe if I had a spine fusion? It’s been 3 months
I wouldn't...
I want workout for tummy/ belly/ abs/waist and etc body fat
Are using battle Ropes good for Losing back fat?
Yes...along with a sound nutritional plan. When it's all said and done you want a balance between your training, nutrition and recovery
How many sets should I do and how long should one set last?
Mustafa...I like to perform 30 to 90 second work intervals with 20 to 40 second rest in between. Anywhere from 4 to 8 working sets.
Top 5 Fit thank you mate, just came back from the gym, tried out your techniques, and I loved it, you're great, keep up with the great videos!!!
I tried it with the battle ropes installed on our gym.. It was too heavy to make waves I can't make it ☹
If they are anchored ...start with just 2 hands on one side.
thank you for that definitely gonna do x
whats the length of the rope ?
Linda Enian
Hi Linda...50 feet so each side is about 25 feet
Is think its obama who teaches us how to use battle rop☺️☺️☺️☺️☺️
how to set the ropes?
ag135i I have cross bars attached to the floor in my office. There is also a dumbbell at the very end to stop them from rising up the post when in use. Steel plumbing fixtures work great as well.
Top 5 Fit thanks for the reply and positive feedback.
I am interested, what size of robe I should get for beginner?
1 or 1 1/2 inch rope diameter is great to start out with. That size will last you a while and easier to learn new patterns. Happy Battling!!
I'm going to try these tomorrow at my gym. Why do they call them 'battle ropes'?
A man by the name of John Brookfield invented the system back into 2006.
I’ve done the exercise before and just recently bought my own rope for home you because I don’t wanna go to the gym.
To answer your question about why they are called battle ropes? The only thing I can come up with is that it is you battling/fighting the ropes as you are working to develop a rhythm.
It makes the most sense
Good exercises but why not let people know about the type of rope you’re using. People inquiring about getting a battle rope wanna decide on rope length , diameter, and material.
The plank position for beginners.....are you serious? I will definitely skip on that one.
Yeap
I often wonder why anyone I've ever seen using these things are either skinny, overweight, or otherwise not in ideal shape. I've almost never seen anyone who looks GOOD using them.
You should create a playlist of people that you want to look at performing the skills you want to gain.
How in the hell are you so controlled lma
There is Superman Spiderman and Hulk
Hate the fact that noone tells you the length
Worst exercise ever go swimming orift weights stop destroying your cuffs and shoulders.
very helpful! thank you!