Informational Guide

Battle Rope Workout Guide For Beginners

Learn all you need to know about battle ropes and if they are an effective workout solution for your goals!


battle ropes exercise

Are you looking to get a strong lean figure or shake up your routine? Battle ropes are a powerful tool to build stamina, increase strength, and shred fat. With a long heavy rope, an anchor, and consistency, you can transform your entire body.

There is a misconception that battle ropes are just for toning the upper body, but this is not true.

Depending on the exercises performed, your entire body can be worked in just one session. The arms, shoulders, back, core, glutes, legs, wrists, and hands can all be worked and strengthened with regular training.

Battle Rope Workout Guide for Beginners


The key to a good rope workout is the battle rope itself. Picking up a decent, durable set like the Power Guidance set on Amazon is great as long as they are quality and in your budget; it is also possible to make your own to avoid overinflated prices.

Once you have your rope set up, it is best to learn up to five basic moves and do each one five to ten times for 20-30 seconds, resting for 30-40 seconds in between. Doing this a few times a week and gradually increasing time is a good workout guide for beginners. Once you have some basics down, you can challenge yourself further with more complex moves.

Determining Battle Rope Size

A common question asked by beginners is, "what size rope should I get?" As a general rule, the larger and thicker the rope, the more resistance it puts up when used in training. One way of thinking about it is your intention; do you want to gain muscle, improve cardio, or increase explosiveness?

For cardio, get a 1.5-inch thick rope that is 40-60 feet long. For muscle, get a 2-inch thick rope that is 40-60 feet long. For explosiveness, get a 2-inch thick rope that is over 60 feet long. These may seem long, but remember that you will need just over half the space once it is setup.

How to Use Battle Ropes Effectively

Once you have a rope, it is crucial to anchor it properly. This is possible by either purchasing an anchor strap kit or looping it around a pole or tree. Give it a tug and a swing to check that it is secure before working out. When you are ready, hold each grip as though you are about to shake someone's hand.

Relax your body and grip throughout your workout, and make sure your form and breathing are correct. Being consistent is more important than how much resistance there is. Remember to clean your ropes and inspect them thoroughly for damage at least twice a month.

5 Different Battle Rope Exercises

Battle Rope Workout for the Arms

A great rope workout for arms is the wave, which is described in more detail below. Hold the grips at arm’s length and stand with your feet shoulder-width apart. Brace with your abs and raise and lower your arms to make waves with the rope.

Battle Rope Exercise for the Shoulders

A great battle ropes shoulder exercise is shoulder circles. Stand with your feet shoulder-width apart and handshake grip the ropes at arms’ length. While bracing your core, swing your arms and shoulders in sync or separately and try to make a circle pattern with the ropes.

Battle Rope Conditioning Exercises

One example of battle rope conditioning exercises is the power slam. With the same stance and grip described above, raise your arms above your head and slam the rope down to the ground as hard as possible, lowering into a squat.

Battle Rope Exercise to Burn Belly Fat

Standing shoulder-width apart and side on to the anchor, hold the rope in each hand and keep them close together. Move your hands in a big circle clockwise and then anti-clockwise. Turn to the other side and repeat before resting for 30 seconds.

Battle Rope Exercise to Build Muscle

A great exercise to build muscle is snakes on the floor. Squat with your feet shoulder-width apart while handshake holding the ropes. Wiggle your arms from side to side in sync while making a ‘snaking’ pattern with the ropes.

5 Things to Focus On When Using the Ropes


While working out, remember to relax your posture and grip. Bracing yourself and holding your form is important, but tensing your muscles impedes the effectiveness of the workout.

Keep the breath normal

Your body needs oxygen in order to workout; keeping your breathing deep and even throughout your workout will help prevent dizziness or nausea.

Train your whole body

Once you have some basic movements down, try new ones each time to keep challenging yourself. Soon you will build a favorite routine that challenges your entire body.

Have A Good Grip

There are two common grips when using battle ropes – the handshake and the boxing glove grip. Make sure to keep your hands relaxed and not over-grip your ropes.

Slam and whip

Most battle rope movements require you to either powerfully slam the ropes in a direction or to whip them as best you can. Mastering these moves is key to perfecting each move.

How to perform battle rope exercises?

1. Waves

One of the most basic moves, making waves is a fun and easy way to work your upper or entire body. Bend your knees or fully squat with your feet hip-width apart. Hold the ropes at arm’s length as though shaking someone’s hand and try to make wave patterns in the rope.

2. Power slams

Standing straight with your feet hip-width apart, hold the grip handshake style and raise your arms above your head. Once your arms are straight, slam the ropes down as hard as you can, moving into a squatting position as you do.

3. Star Jumps

One of the more intense moves in battle ropes, star jumps, requires you to stand straight with your feet together facing the anchor. Hold the ropes handshake style at your sides and perform star jumps, trying to create an X shape with your body.

Important rules regarding battle ropes

1. Move In any directions

One of the great things about battle ropes is their versatility; you can move them in any which way and activate different areas of your body. If you find yourself in a rut, try moving them side to side or in other directions.

2. Use the ropes to maximum

While many people use battle ropes to warm up or finish their workout, they can be a challenging workout all on their own. Try having days dedicated to battle rope training for maximum cardio, resistance, and results.

3. Resistance

As we mentioned earlier, the thickness and length of a rope play a part in how much resistance you face each workout. Make sure to stand the proper distance from the anchor and make the most of each set for maximum effect.

Benefits of battle rope exercises

There are plenty of reasons to add battle rope exercises into your fitness regime. After only a few sessions, you will begin to feel your body change. From increased fitness and endurance, battle ropes can transform your life by:

  • Improving your stamina
  • Strengthening and leaning out muscles
  • Improving cardiovascular health
  • Burning more calories and shredding fat
  • Working your entire body including all major muscle groups
  • Proving a killer workout without damaging your joints and bones
battle rope workout benefits

Gym Activities vS Battling Ropes

Plenty of gym memberships start with good intentions. However, as people settle into a monotonous routine, they get bored with what is on offer and begin to neglect their workouts.

Battle ropes, on the other hand, provide a varied and versatile way to shake up your routine. Whether it is in conjunction with other workouts or just on their own, battle ropes are bound to challenge and motivate you.

Alternatives to Battle Ropes

Let’s say that you have tried battle ropes for yourself and have discovered that they are not for you; how do you get the same benefits without doing this exercise? Some exercises to replace battle ropes include:

These battle rope alternative exercises combined or alone work your body in similar ways to battle ropes.

People also Ask (FAQs)

How long should a battle rope workout be?

The length of a session depends on your fitness level and body type; a good starting workout is 20 seconds on and 40 rest 10-15 times.

Will battle ropes get you ripped?

With practice, consistency, and a proper diet, they will.

How often should you do battle ropes?

This depends on your personal fitness goals and regime, but at least three times a week is a good start.

Are Battle Ropes good for cardio?

Yes, they are as battle ropes are a form of high-intensity interval training (or HIIT).

Where is the best place to buy this Power Guidance battle rope?

The Power Guidance battle rope can be bought on Amazon.


While they are a challenging workout, battle ropes are an excellent tool to increase your fitness level and transform your body. With time and consistency, you can find out for yourself why battle ropes are a popular fitness option.

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