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Benefits of Battle Rope Training

You may ask what is a Battle Rope? Or you may know everything about them but wanting to take your training to the next step. I first came across battle rope training 5 years ago, taking a walk through a park in Sydney when I saw 10 people making waves with a long rope anchored around fence stumps. After 30 seconds of intense training you could see they were getting fatigued as the technique was getting gradually worse and the height they were getting the ropes were getting lower. The Battle Rope was originally developed for Mixed Martial Arts but it has soon been developed into the mainstream gyms and boot camps all around the world. They have become very popular as people want variety in there workouts instead of hitting the same old machines or the same scenery on their daily run.

Unlike most workout machines a battle ropes is very low-cost. There is no set size a battle rope should be but retailers generally sell them from 10 metres to 15 metres in two different width of rope 38mm and 50mm. 

Weight of a Battle Rope:

Length (m) Width (mm) Weight (kg)
10m 38mm 9kg
10m 50mm 17kg
15m 38mm 15kg
15m 50mm 25kg


There are many different exercises you can do with a battle rope and personal trainers are using the battle rope to increase athletes POWER ENDURANCE. The major benefits is the application of upper body power combined with endurance. For any athlete power endurance is one of the toughest ways to train, it requires a huge amount of energy on the body system burning alot of calories. With any sport if you can go 100% for longer than your opponent you will have a physical advantage over them.

More benefits of Training with a Battle Rope include:

  • Safe - You will not get injured, just drop them where ever and continue.
  • Intense Core Workout - Coordinated physical effort emanating from the core, you have to revert to using your core as the prime mover to keep the ropes going.
  • Psychological - When you hit the wall! Keep going. Train your body and mind to not stop when you are in pain.
  • Easy on joints - Low impact stress on the joints.



Waves: keep a wave in the rope.

Slam: lift the rope high and slam it down to create one big wave.

Crossovers: horizontal waves while crossing arms.

Lateral waves - Lateral Slams: stand at 90 degrees to the rope.


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