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The Fitness Zone

Battling Ropes
April 5, 2015

What are Battling Ropes?

Battling Ropes are an increasingly popular form of training. They are now commonplace in commercial gyms, outdoor training groups and feature in many personal trainers’ toolkits. Battling Ropes are very simple in design as they are literally a rope that can be made from either manila or poly. They can vary in diameter and length and this is one of the methods of progressing the difficulty. They should have handles and some may have a protective sheaf to protect degradation. 

Training with Battling Ropes 

Training with battling ropes will improve your aerobic and anaerobic capacity whilst developing strength and power. This means it is an incredible fat blasting tool that makes you stronger, fitter and more powerful, all at the same time. This translates to better athletic performance, a leaner and more toned physique and an increased capacity for work. 

Battling ropes are also brilliant because they are portable and you can train almost anywhere with them. You just need a bit of space and you can train in a park, on the beach or at the gym. The dynamic nature, huge array of exercises and uniqueness means they are fun and enjoyable to use. 

A lot of people simply use battling ropes as finishers (high intensity movements to finish a workout), but there is far more you can do with them. You can have short and sharp workouts that work a variety of muscle groups. You can use a combination of wave exercises and pulling based movements to give you a workout that challenges the whole body. Battling ropes can be incorporated into circuits with other pieces of equipment or you can use them on their own. 

Battling Ropes Workout 

The workout below is a super-efficient workout that is challenging and dynamic. 

1. 15 x transverse waves facing in each direction

2. 30 x alternating waves

3.  20 x bullwhips

4. 10 x jumping jacks

5. 10 x lateral plank pulls in each direction

Aim to complete 4-6 rounds depending on your fitness level. The switch to the pulling exercise will enable you to have some rest in the session. If you want to make the workout harder then move towards the anchor point on the wave based movements.

More Information For more information on battling ropes and the Australian Institute of Kettlebells, visit

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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