Wave Alternating Arms

• Begin by holding one end of the battle rope in each hand, standing with feet shoulder-width apart.
• Start creating waves in the rope by moving one arm up while the other arm moves down in a fluid motion.
• Alternate the arm movements while maintaining a steady pace for 30 seconds to 1 minute.

Slams

• Hold the battle rope with both hands, again standing with feet shoulder-width apart.
• Lift the ropes overhead and slam them down with force onto the ground.
• Engage your core and use your entire body to create a powerful slamming motion.
• Perform 10-15 reps in each set, with 3-4 sets in total.

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A post shared by Matt Hayes (@theheathenmachine)

Circles

• Hold the ropes in both hands and stand with your feet apart.
• Begin by making small circular motions with your arms, gradually increasing the size of the circles.
• After a few seconds, change the direction of the circles.
• Continue alternating between clockwise and counterclockwise circles for 1-2 minutes.

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Squat Waves

• Start in a squat position, holding the ropes in each hand at your sides.
• As you stand up from the squat, raise both arms and create waves in the ropes.
• Lower back into the squat position while maintaining the rope movement.
• Perform 12-15 reps for 3-4 sets.

The post Battle Rope Techniques: Essential Moves for Beginners appeared first on yourdailysportfix.com.

Full-Body Workout

One of the best things about getting battle ropes is that you won’t need any other pieces of equipment because they target almost every major muscle group at the same time.

Improved Mobility

Since working out with battle ropes includes a wide range of motion, they may end up boosting your mobility and the movement in your core, shoulders, knees, and feet.

Injury Prevention

By boosting your mobility and stability, battle rope workouts are making you less prone to injuries. The natural range of motion in this routine also protects you from potential injuries, because you’re fully in charge of your movements.

Versatile Workout

Battle ropes will do wonders for your muscles, and even help you sculpt muscle groups that usually aren’t targeted by weightlifting workouts. They’re also a great cardio workout, and you can burn some major calories along the way.

Fun Times

If you constantly struggle with motivation, battle ropes are just the workout you need. They’re super-fun and it’s pretty much impossible to get bored during your workout.

The post 5 Amazing Benefits of Battle Rope Workouts appeared first on yourdailysportfix.com.

Jumping Jacks

You probably remember this one from the gym class, but here comes the challenge with battle ropes. You can place them in front or behind you—both ways, they will do the deed.

Battle Rope Plank Single Arm

Regular planks can be challenging on their own, so don’t force yourself to do more than you can handle with this move. Switch arms after 10-20 seconds and you’ll see remarkable results.

Battle Rope Pulls

Prepare your hands and your entire body to work hard. With this movement, your rope is tied to heavyweight and the goal is to pull that rope until heavyweight gets right at your feet.

The post These Battle Rope Exercises are a Must-Try appeared first on yourdailysportfix.com.

Wave Alternating Arms

• Begin by holding one end of the battle rope in each hand, standing with feet shoulder-width apart.
• Start creating waves in the rope by moving one arm up while the other arm moves down in a fluid motion.
• Alternate the arm movements while maintaining a steady pace for 30 seconds to 1 minute.

Slams

• Hold the battle rope with both hands, again standing with feet shoulder-width apart.
• Lift the ropes overhead and slam them down with force onto the ground.
• Engage your core and use your entire body to create a powerful slamming motion.
• Perform 10-15 reps in each set, with 3-4 sets in total.

View this post on Instagram

A post shared by Matt Hayes (@theheathenmachine)

Circles

• Hold the ropes in both hands and stand with your feet apart.
• Begin by making small circular motions with your arms, gradually increasing the size of the circles.
• After a few seconds, change the direction of the circles.
• Continue alternating between clockwise and counterclockwise circles for 1-2 minutes.

View this post on Instagram

A post shared by Christian Castano (@christiancastano)

Squat Waves

• Start in a squat position, holding the ropes in each hand at your sides.
• As you stand up from the squat, raise both arms and create waves in the ropes.
• Lower back into the squat position while maintaining the rope movement.
• Perform 12-15 reps for 3-4 sets.

The post Battle Rope Techniques: Essential Moves for Beginners appeared first on yourdailysportfix.com.

Full-Body Workout

One of the best things about getting battle ropes is that you won’t need any other pieces of equipment because they target almost every major muscle group at the same time.

Improved Mobility

Since working out with battle ropes includes a wide range of motion, they may end up boosting your mobility and the movement in your core, shoulders, knees, and feet.

Injury Prevention

By boosting your mobility and stability, battle rope workouts are making you less prone to injuries. The natural range of motion in this routine also protects you from potential injuries, because you’re fully in charge of your movements.

Versatile Workout

Battle ropes will do wonders for your muscles, and even help you sculpt muscle groups that usually aren’t targeted by weightlifting workouts. They’re also a great cardio workout, and you can burn some major calories along the way.

Fun Times

If you constantly struggle with motivation, battle ropes are just the workout you need. They’re super-fun and it’s pretty much impossible to get bored during your workout.

The post 5 Amazing Benefits of Battle Rope Workouts appeared first on yourdailysportfix.com.

Jumping Jacks

You probably remember this one from the gym class, but here comes the challenge with battle ropes. You can place them in front or behind you—both ways, they will do the deed.

Battle Rope Plank Single Arm

Regular planks can be challenging on their own, so don’t force yourself to do more than you can handle with this move. Switch arms after 10-20 seconds and you’ll see remarkable results.

Battle Rope Pulls

Prepare your hands and your entire body to work hard. With this movement, your rope is tied to heavyweight and the goal is to pull that rope until heavyweight gets right at your feet.

The post These Battle Rope Exercises are a Must-Try appeared first on yourdailysportfix.com.