a

THE MOST UNDERRATED

CONDITIONING TOOL (ADD
THIS TO YOUR WORKOUTS)
by Cori Lefkowith | Battling Ropes, Blog, Core, Exercises, Functional Fitness, Workouts | 0
comments

When you think about doing cardio, you think about endless rows of cardio
equipment. Or you think about going outside for a run or ride.

But what if you 몭nd these workouts, well, boring?

Ok maybe you turn to some bodyweight interval sessions.

However, even many of these are very lower body focused.

Or they include a ton of jumping.

And it can be hard if you have a lower body injury to 몭nd options to work around!

So how can you get in a killer cardio workout that even targets your UPPER body
more while allowing you to work on everything from building power to your
aerobic capacity and conditioning?

The answer?
With BATTLE ROPES!

Battle ropes are the perfect way to work your entire body with lower impact
moves or even take your cardio training up a notch.

You can use them for longer intervals of work to improve your aerobic base or you
can use them to build explosive power.

They can be great to target literally every muscle of your body, whether you
choose a basic wave to just work your upper body, a plank variation to target your
core or even a full body movement including shu몭ing, lunging or squatting.

LEARNING TO USE BATTLE ROPES:

So how do you do the basic battle ropes alternating arm wave?

A fundamental wave to learn on the battle ropes is the basic alternating arm wave.
To do this movement, hold a handle in each hand and walk back so there is some
slack in the rope but they are pulled out straight. You do not want them stretched
tight.

Holding a handle in each hand, pull one hand down toward your hip as you raise
the other hand up. Then quickly alternating, swinging the other arm back as you
raise the other arm up.

You can play around with a straighter arm movement or slightly more of a bicep
curl.

There are also multiple ways to create this basic wave based on how you want to
isolate and work areas. You can make it super arm intensive, holding a very still
body and doing more of that curl.

You can also use rotation a bit more swinging from your hip. This is more of the
“gunslinger” wave allowing you to use rotation to power the movement more.

You can also do more of a Frankenstein movement, slightly marching in place as

you create the wave with straighter arms.
You can also do more of a Frankenstein movement, slightly marching in place as
you create the wave with straighter arms.

All of these can be used based on how you want to target areas so even play
around with them!

But make sure you aren’t just shrugging as you create the waves, feeling your
upper traps really becoming overworked.

Think quick 몭uid movements allowing the waves to push each other down over
trying to lift the entire rope up and down each and every time. It’s why you want a
bit of slack in the rope.

Make sure too you’re standing tall with your chest pressed out and focused on
moving as quickly as possible.

Once you’ start using the basic alternating arm wave…How can you spice things up
a bit?

BATTLE ROPES MODIFICATIONS AND

PROGRESSIONS:
Not only are there di몭erent waves you can create, from the double wave to
sidewinders to rainbows, but you can even vary up that basic alternating arm
wave exercise by the posture you perform the movement in and the involvement
of your lower body.

You could add in a side shu몭e as you perform the alternating arm wave, side to
side lunges or even a reverse lunge.

If you need to modify around a lower body injury, you could even do the
movement seated on a bench or on the ground.

With any of the waves you can really implement di몭erent postures and
movements to work your entire body and work around lower body aches and
pains.

You can do a single arm wave from a plank position if you wanted to work your
core more and get in an anti-rotational movement during your conditioning
workout.

Or even the rainbows balanced on your butt to work your obliques more.

If you want to add in impact and work on explosive power, you could combine a
double arm wave even with a squat jump.

Battle ropes are simply a great way to target not only your upper body but adjust
to meet your conditioning needs for that day and work a variety of muscle groups!

But now that you have all of these options, how can you create a workout?

Battle ropes are a great tool to use whatever energy system you want to target.

You can include them in an interval workout, whether you want a quick high
intensity interval session for something quick, like 30 seconds on, 10 seconds o몭
or you want to work on your aerobic conditioning and perform longer intervals of
work on the ropes, even up to 10 minutes straight.
You can honestly even include them in a lifting session if you wanted the workout
to be more metabolically focused. You could include even something to work on
your strength and power by doing reps of the Snake wave or outward circles
during your chest, shoulders and tricep session.

Just remember, you want to include tools in a way that matches your needs and
goals. We don’t just want to put things in to feel more worked and train harder!

But if you’re looking for a way to improve your conditioning and create a new
progression, give battle ropes a try!

Love my workouts, exercises and tips? Subscribe to my YouTube!

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