Image of woman using Battle ropes in David Lloyd gym
Reading Time: 4 minutes

How to use battle ropes in your workout

If you’ve ever noticed heavy, coiled-up ropes on the gym floor, you’re looking at one of the simplest pieces of fitness equipment around: battle ropes. They’re great for both cardio and strength — especially for the core and upper body — and they also put less stress on your joints because battle rope exercises are low impact.

But how, exactly, do you get to grips with them? Let’s answer a few common questions, learn what to expect when you integrate battle ropes into your fitness routine and watch as our Personal Trainer, Jack, demonstrates some fundamental battle rope techniques.

Are battle ropes right for me?

Whipping these thick, heavy ropes around doesn’t only feel great — it’s an effective way to boost cardio conditioning and build muscular endurance. That’s why battle rope devotees include professional rugby players, track-and-field athletes, and sculpted superstars like Dwayne “The Rock” Johnson.

But you don’t have to be carved out of stone to reap the benefits. Whether they’re the focus of your routine, part of a full circuit, or just a fun way to finish your session, it’s easy to see why battle ropes have become an important part of every well-equipped gym.

1. Are battle ropes suitable for all ages and abilities?

Battle ropes are suitable for people of almost any age and ability because they offer a low-impact, full-body workout that can be adapted to various fitness levels. The rope weight, length and even thickness can be adjusted to accommodate different abilities, as well as the intensity, duration and type of exercise, such as alternating waves, slams or pulls. As always, it’s important to start gradually to ensure a safe and effective workout.

2. Should battle ropes be my entire workout?

While battle ropes provide an excellent full-body workout on their own, it can be beneficial to incorporate them into a well-rounded fitness routine. Mixing battle rope exercises with other forms of cardio, strength training and flexibility exercises ensures a balanced approach, targeting various muscle groups and promoting overall health and fitness.

3. How long should a battle rope workout be?

As part of high-intensity interval training (HIIT), aim to work up to 30-second bursts of battle rope exercises followed by one-minute rest intervals to maximise your cardio efforts and stoke your metabolism. Saying that, the length and number of sets and repetitions should suit your own personal level of fitness, as with any workout.

4. Can you lose weight with battle ropes?

A high-intensity battle ropes workout can burn more calories than stair running, jumping jacks, burpees, and even jumping rope. There’s no doubt it can be an effective fat burner — but it’s not only about the calories. If you usually get bored doing classic types of cardio such as running, you may find battle ropes more engaging.

5. Do battle ropes burn belly fat?

Most battle ropes exercises appear to target the arms. But they’re actually very effective at engaging core and back muscles, as well as the shoulders and, to a lesser extent, the glutes. Engaging your entire core this way will require your body to shift into a higher gear, burning a high number of calories per minute and boosting your metabolic rate for hours after you’re done. Regularly exercising with battle ropes, combined with a diet that fuels your workouts, should mean you see the results you’re aiming for over time.

6. Are battle ropes better than weights?

Battle ropes and weights both offer unique benefits and serve different purposes in a workout routine. Battle ropes provide a dynamic, full-body, cardio-focused workout that engages multiple muscle groups simultaneously. They also offer functional strength and improved endurance. Weights, on the other hand, are ideal for building muscle mass, targeting specific muscle groups and improving overall strength. Rather than choosing one over the other, combining both in a balanced fitness program can give you optimal results and cater to various fitness goals.

The beginner’s battle rope workout

Are battle ropes good for beginners? Absolutely. Battle ropes require minimal practice, provide a full-body workout, and burn loads of calories in no time at all.

Look no further than the biceps wave as a starting point. As our Personal Trainer Jack explains, this is the quintessential battle ropes exercise. Simply grip the ropes, squat slightly, and get your arms moving to create alternating waves.

After a few reps, finish up with two-armed rope slams to build dynamic power and vent any frustrations you may have (don’t forget to enjoy the satisfying whack the ropes make on the gym floor!).

Advanced battle rope techniques

Once you’ve mastered waves and slams, you’re ready to move on to more advanced techniques to target specific areas. 

Lateral whip

Raise the ropes simultaneously, as if you were doing a lateral raise, then whip them downwards. Continue at a high rate to target the rear delts and back muscles, which are associated with better posture.

GIF image of man using Battleropes at David Lloyd Clubs

Outside spiral

Make outward circles so the rope moves like a corkscrew, working your shoulders and rotator cuffs. Increase the intensity by adding in a few variations, such as kneeling or switching between clockwise and anti-clockwise rotations.

Lunge slam

Holding on to a little stress? Take a rope in each hand, raise your arms, and slam the ropes down hard as you alternate lunges to each side. Incorporating leg movement makes this a full-body, functional workout.

Let battle commence!

Ready to work up a sweat and relieve some stress? Battle ropes are available in many David Lloyd Clubs gyms around the country. Speak to a Personal Trainer in the club to help you to incorporate them into your workout.

Find a club
Skip to content