battle-ropes-figure-8-slamsIt does strike as ironic when the latest trend in fitness needs no other equipment but some good old rope. But battle ropes are gaining more and more popularity as they prove their aptness in providing both strength training and cardio. Be warned, however, for battle rope training is no walk in the park. These 1.5 to 2 inches thick, 50 feet long ropes weigh around 12 to 22 Kgs and, according to a study in the Journal of Strength and Conditioning Research, swinging and thrashing them for just 10 minutes can burn up to 112 calories. It is no surprise, therefore, that they are a favourite among many and most MMA fighters.

Battle ropes are great for those of you looking to build muscle, or simply to add some variety to their existing routine, without having to move to more weights. They’re especially great for targeting your core and upper body. The ropes create forces and tension from angles that are harder to achieve with basic weight training, which confuses and surprises your muscles and leaving them no choice but to make new gains. Don’t believe us? Try them yourself!

Battle Ropes Figure 8 Slams

Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, and knees slightly bent. Put your hands together and move the ropes at the same time to the right, beginning a figure-8 motion, then immediately in the opposite direction to the left to complete it, forcing both ropes slam the ground at the same time in between sides. Continue for 30 seconds.

Alternating Waves with Jump Slam

Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, and knees slightly bent. Lift the right hand and rope up to shoulder level, while simultaneously lowering the left hand and rope down to hip level with force so the ropes moves in opposite directions. Alternate and continue for 5 seconds straight. Then, at the same time lift both ropes overhead while simultaneously jumping up, and slam the ropes into the ground as you land. Repeat both motions 5 times through.

Battle Rope Jumping Jacks

Holding a battle rope in each hand, facing your anchor, perform jumping jacks for 30 seconds straight. Be sure to keep your arms as straight as possible as you raise them overhead and lower them back down.

Russian Twist Slams

Sit on the ground, facing your anchor, knees bent, heels resting on the floor. Keeping the spine neutral, lean slightly back until you feel your abs engaged. Holding both battle ropes with both hands in front of your chest, rotate only your arms and upper body to the right and slam the ropes into the ground. Then rotate to the left side and slam the ropes into the ground. Continue rotating right to left at a rapid pace for 30 seconds.

Side Lunge Slams

battle-ropes-alternating-wavesBegin facing your anchor with a battle rope in each hand. Lift both hands overhead as you turn your body to the right and lunge forward with the right foot. As you’re lunging, slam the ropes down next to your front leg so they hit the ground at the lowest point in your lunge. Repeat on the left side, lunging forward with the left leg. Alternate for 10 lunges on each side.

There are still more, of course, but why don’t we get you started with those? Be sure you seek the counsel of a certified trainer before you start. Visit and find top gyms and professionals in your area. Gold’s Gym in Adyar, Talwalkars in Alwarpet, O2 Health Studio in Nungambakkam, Giri Gym in Vepery, and Raj Gym & Fitness Center in Perambur are some of the top gyms in Chennai.


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