Setup and loading
Rope anchored 5-6 meters away.
How to do the battle ropes step by step
- Hold one end of the rope in each hand in an athletic stance.
- Raise and lower your arms alternately as fast as possible.
- Keep the pace for the set time.
Form cues
- Knees bent
- Continuous waves all the way to the anchor
Common mistakes
- Standing upright with stiff legs
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Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Endurance
2-4 x 15-25 or 30-60 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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