- 01 Jul 2021
An exciting aspect of working out is the fact that you can be as creative as you wish to be. You might find a piece of fitness equipment that will look intimidating at first but then discover that it will definitely add excitement to your exercise routine. You just need to push yourself out of your comfort zone and give it a try.
If you are up for a challenge, the battle or the heavy rope is a tool that will not disappoint you. It is efficient, challenging, and practical and will make a valuable addition to any work out.
Simultaneous Waves
Securely attach a heavy rope to an anchor point, grab one end of the rope in each hand with your palms facing down. Stand with your feet about shoulder-width apart with both the hips and knees slightly bent and hold both lines of rope directly in front of you. Hold one end of the rope in each hand and keep your elbows close to the body, then lift both ends of the rope at the same time before explosively snapping them back to the ground. Continue moving the rope with both hands at the same time for the duration of the exercise.
Simultaneous waves with reverse lunges
Keep your elbows close to your body while lifting both ends of the rope at the same time before explosively snapping them back to the ground. While snapping both ends of the rope to the ground, step backwards with the right foot to sink into a lunge with the knee almost to the ground. Press the left foot into the ground and swing the right leg forward to return to standing. Continue stepping back in the rear lunge — alternating legs — while moving the rope with both hands for the duration of the exercise.
Asynchronous waves
Hold one end of the rope in each hand and keep your elbows close to the body. Lift the right arm up quickly before snapping it down to create a wave along the rope. As the right arm comes down quickly, lift the left arm at the same time to start moving the left side of the rope. Alternate arms to explosively snap the rope up and down for the duration of the exercise.
Lateral waves
Hold one end of the rope in each hand and keep your elbows close to the body. Move both ends of the rope side-to-side so that both lines are creating waves while on the ground, and keep your hips bent allowing them to move along with the upper body while sweeping the rope back and forth along the ground. Keep the rope gripped firmly with both hands at the same time for the duration of the exercise.
Double rotation waves
Keep your elbows close to your body and begin to lift both ends of the rope outwardly (the right will move counterclockwise and the left will move clockwise) at the same time to create circular waves along the entire length of the rope. Continue moving the rope with both hands at the same time in opposite directions for the duration of the exercise.