How to work with Battling Ropes
MINT Head Trainer, Lance Breger, was featured in the Washingtonian’s Well+Being blog yesterday demonstrating how to work with Battling Ropes. You’ve seen these large, heavy ropes at both MINT Dupont and MINT Downtown – but what are you supposed to do with them exactly? Allow Lance to explain, the full article is available here, his recommended workout is pasted below along with his demonstration video from the Washingtonian.
Warm-Up Breger recommends warming up the entire body before doing a Battling Ropes workout. Incorporate some arm circles, planks, and squats into your regular warm-up.
Exercise 1: Arm Waves Muscles worked: Triceps, shoulders, core, quads
Reps: One set of 15 seconds
Hold the two ends of the rope, palms facing down. Stand shoulder-width apart with your knees slightly bent. Create waves with the ropes by moving your arms up and down at a controlled, rapid pace.
Exercise 2: Alternate Arm Waves Muscles worked: Triceps, shoulders, core, quads
Reps: One set of 15 seconds
Hold one end of the rope in each hand, palms facing down. Stand shoulder width apart with your knees slightly bent. Create waves with the ropes by alternating your arms up and down at a controlled, rapid pace.
Exercise 3: Arm Circles Muscles worked: Shoulders, core, quads
Reps: One set of 15 seconds Hold the two ends of the rope, palms facing down. Stand shoulder-width apart with your knees slightly bent. Create counter-clockwise circles with each end of the rope.
Exercise 4: Side Throws Muscles Worked: Triceps, shoulders, back, core, quads
Reps: One set of 15 seconds
Hold the two ends of the rope together on one side of your body, palms facing down. Stand shoulder-width apart with your knees slightly bent. Lift the rope and throw it to the other side of your body, keeping your hips stationary while twisting your core. Lift the rope and throw it back to starting position. Repeat this motion at a controlled, rapid pace.