What is the practice of swinging two ropes around in a fierce battle?

First, let’s talk about the rope.

The big rope here refers to a very thick rope used for training. Large ropes used for training are generally 1.5 inches (about 4 centimeters) and 2 inches (about 5 centimeters) thick. Some people will also use thinner ropes, but basically no more than 2 inches will be used. The length is 15-20 meters, and there are also shorter ones of 9 meters and 12 meters.

The training method is to throw various ropes and keep the rope from falling to the ground for a certain period of time. Battle rope training places high demands on both explosive endurance and speed endurance.

According to different personal habits and the muscle parts being practiced, there are two methods: overhand grip and underhand grip. Next, let’s talk about some training.

Battle Rope Swing

Battle Rope Slam

When holding the battle rope, do not pull the rope back directly, otherwise the rope will leave the ground and you will Can't feel the weight of the rope. Place your arms at a 90° angle at your waist. At this point, only the first few feet of the rope are off the ground, and the rest is on the ground. This adds weight and gives you the right amount of challenge.

Use different stances to complete this exercise: you can use a wide stance and swing your arms up and down on the inside of your legs; you can also use a narrow stance and swing your arms up and down on the outside of your legs; you can also stagger your feet and use Lunge position. After a few sets, switch to the leg in front with a jumping lunge. I throw the rope after every lunge jump. You can move sideways while swinging the rope, and you can also walk forward or backward. Try all of these exercises and mix them up to see which one works best for you.

Battle Rope Alternate Slams

The alternating slams look like drumming. The ropes don't swing as high as the arms move, and the alternating waves are smaller and shorter than the arm movements. This exercise is very challenging for the arms and shoulders. Battle Rope Spin

This drill is based on the wrestler's hip swing during a hip takedown. Great for building strength through the hips and torso, and great for developing athleticism.

This exercise requires the athlete to rotate their ankles, hips, and torso in sequence. If they have flat feet or stiff, robot-like movements, then coordination and movement will need to be improved. Rotate your body and throw the rope up and away, as if moving the rope to avoid an obstacle. Battle Rope Circles

This is an excellent exercise for keeping your shoulders healthy while building shoulder endurance. Once you're standing, walk forward or backward while making large circles with your battle rope. Dynamic Battle Rope Training

Battle Rope Jumping Jacks

Raising your arms above your head increases the intensity of your jumping jacks. Make sure your hands touch the rope at the highest point. The rope should be in line with your torso. Move forward a little so that the rope is slacker and easier to lift above your head.

Note: As mentioned before, when using battle ropes, we can also do lateral movements, lunges, reverse lunges, planks, one-arm push-ups, etc. I encourage everyone to try various variations and see which ones work best. You can try various training methods on yourself and others, and only then will you truly understand what works and what doesn't.

Training plan

Only one plan includes battle rope training. Also, pay attention to the difficulty of these training and plans. Those with insufficient strength should use it with caution. Only one program includes battle rope training. Also, please note the difficulty of these training and programs. Use with caution if you are not strong enough.

Hope this helps.

The content is not original and is taken from "The Complete Book of Underground Strength Training".