Battle ropes are a popular workout used for improving aerobic endurance, burning fat, and building muscle, but they’re not the best option for everyone.
What Are Battle Ropes: Pros and Cons, Alternatives
Although battle rope exercise might seem simple and easy, it’s anything but.
The fact is, these Octomoves Flow ropes can be used for an effective full-body workout that will challenge your cardiovascular endurance and leave you sore for days.
Incorporating battle rope workouts into your current exercise regime can provide you with a host of benefits, but it can also leave you vulnerable to injury, especially if you have a history of shoulder issues.
Keep reading to learn more about battling ropes, how you can use them, and some of the best alternatives for anyone who finds battle rope exercises to be hard on their shoulders.
What Are Battle Ropes (BRs)?
Battle ropes are long weighted ropes that are often found in gyms and used for workouts designed to increase strength in the core, arms, shoulders, and upper and lower back.
Along with being a great workout for strength training, they also provide users with an opportunity to do exercises that are effective at conditioning the cardiovascular system.
To use battle ropes, you hold onto the end of the rope furthest away from the anchor point and swing the battling ropes, either with both your arms at the same time, or you can choose to use one arm independently, alternating your movements with your arms.
This is all done while staying in a squat position with your feet hip-width apart.
You have the option to swing the ropes quickly or slowly, slam both ends of the rope down at the same time, or use a wave pattern while swinging the ropes vertically, horizontally, or even in a circular motion.
The direction in which you swing the ropes, as well as whether you swing them with both arms at the same time or use one arm independent from the other, can have an effect on the muscles that are targeted. Other than those of the core and upper body, which will be involved in all movements.
Using both arms at the same time can target the muscles on either side of the spine – also known as the erector spinae muscles – whereas movement done with alternating arms is better for strengthening the muscles in the sides of the abs, more specifically the external obliques.
Battle ropes also come in a variety of lengths and weights. This is a big selling point for some users as it means that as your strength increases, you also have the possibility of increasing the weight of the ropes.
Increasing your load to match your new level of strength is the best way to stave off a plateau in your training and is something that some other exercises don’t offer.
Pros of Battle Ropes
#1 Can be used for full-body workouts
Although it may not seem like it, using battle ropes during your workouts leaves you open to a wide variety of exercise options that work all of the major muscle groups.
Doing single-arm plank waves, which involve doing battle rope waves with one hand while holding a pushup position with the other, are great for targeting your core and strengthening the shoulders.
Alternating wide circles is an effective exercise for hitting the deltoids, which are difficult muscles to target, and also using the full range of motion through the shoulder joint itself.
Not only can you use a wide range of movements with the battle ropes themselves, but you can also incorporate a number of bodyweight exercises like squats and burpees that help to involve more of the major muscle groups throughout the entire body.
There are new studies emerging that support the idea that doing a single exercise for a high amount of total reps can actually provide a full-body workout, as long as you continue the exercise until you reach total muscle fatigue.
Since doing a battle rope workout allows you to hit the full body, you have the opportunity to strengthen all of the major muscle groups, even if you only have 15 minutes to spare.
#2 Low impact on bones and joints
The level of impact in reference to certain exercises relates to the amount of stress that an exercise puts on your bones and joints while doing it.
An example of a high-impact exercise is something like running since the movement involves having both feet off the ground simultaneously, followed by a jarring impact when they land back on the ground.
Although high-impact activities can have a strengthening effect on bones, if you are in the early stages of exercising, recovering from an injury, or are currently overweight, high-impact activities can put an unnecessary amount of strain on the body and result in overuse injuries like stress fractures in the shins.
Making use of low-impact exercises gives you the opportunity to build your strength and endurance without any unnecessary strain.
Eventually, as the body becomes stronger, you can begin to work in more higher-impact exercises to experience the strengthening effect they can have on your bones and muscles – but only if you want to.
#3 Improve cardiovascular endurance
Improving your cardiovascular endurance allows you to make it through moderate to high-intensity physical activity without feeling overly tired.
This is because it strengthens the blood vessels, lungs, and even the heart and allows them to distribute oxygenated blood to the parts of your body that need it most with minimal effort.
Although it might not seem like it, the level of intensity and number of muscles used while doing battle rope exercises get the heart pumping and blood moving quickly throughout the body.
Studies have shown that even as little as 6 weeks of consistent 15-minute battle rope HIIT workouts can significantly improve endurance and VO2 max.
In a time when cardiovascular disease is at an all-time high, finding exercises that you enjoy doing and can use to strengthen your heart is more important than ever.
Cons of Battle Ropes
#1 Can be hard on the shoulders
For anyone that suffers from pre-existing shoulder issues, battle rope exercises might not be the best option.
Regardless of your choice of exercise, almost all of the movement involved in using these ropes comes from the shoulders. It’s a repetitive motion that can wear down the shoulder joint since it is already at a higher risk of injury than most other joints in the body.
If you’ve ever experienced a shoulder dislocation or any kind of pain in the joint, it’s best for you to either avoid this exercise or start off with gentle movements and not use heavy ropes.
Doing so can help you rebuild strength in the joint and also limit the intensity of your workouts and, therefore, the number of benefits you can expect to glean from this style of exercise.
#2 Requires a lot of space to use
In order to use battle ropes, you need to have a minimum of 10–15 feet to use them. Not to mention that they are quite noisy, so they’re not ideal for anyone with downstairs neighbors.
That being said, since they are relatively lightweight, you do always have the option to use them outdoors, though this won’t be an option for the colder months. These limitations usually mean that most rope workouts must be done in the confines of a gym.
#3 Not available at all gyms
One of the biggest setbacks of using battle ropes is the level of accessibility. Not all gyms offer battle ropes for their members to use, and even if they do, that doesn’t mean that they are always set up and ready for members to incorporate into their workouts.
Alternative Workouts to Battle Ropes:
Those of you who suffer from or have suffered from shoulder-related injuries are better off finding an alternative workout that provides many of the same cardiovascular and strength-related benefits while causing less strain on the shoulder joint.
Below is a list of other popular exercises that have been evaluated based on their level of impact, whether they are better suited for building muscle or improving cardiovascular endurance, and also their level of accessibility.
Jump rope
Most of us know jump rope from our childhood. It’s a simple exercise that involves holding both ends of a rope in each hand and then jumping through the loop that is created in the middle.
It is a popular exercise that is used to warm up the body before exercise and can even be used for a more high-intensity aerobic exercise that strengthens your cardiovascular system, as well as your muscles, though it can be hard on the joints in the lower body.
These ropes are inexpensive, easy to purchase, and lightweight. This makes them easy to use at home, at the park, or even at the office for a little exercise break.
They can be difficult to use simply because they require a certain level of coordination, but other than that, jumping rope is an accessible exercise for everyone.
Pros
- Improves cardiovascular conditioning
- Can be used anywhere
- Easily transported
- Inexpensive to purchase
Cons
- High-impact exercise for bones and joints
- Will eventually hit a plateau with workouts
- Takes a certain level of coordination
- Not the most effective cardiovascular exercise
- Repetitive and slightly monotonous movement pattern
Assault bike
Assault bikes are exercise bikes that use the resistance of large fans spinning at the front of the bikes to impact the level of difficulty, instead of the traditional style of stationary bikes that make use of magnetic resistance.
Another way that these bikes differ from regular exercise bikes is that they also have handles that move backward and forward as you pedal, kind of like a combination of an elliptical and a stationary bike. This means you have the potential to fit in an upper body workout as well.
The different levels of resistance provide the opportunity for users to break through any plateaus they’re experiencing during training, and these bikes are also often used by people who are rehabilitating an injury or are overweight since they provide endurance conditioning and muscle growth with minimal impact.
The downside of these bikes is that they are not easy to transport and are expensive to purchase for a home gym, so a gym membership is generally required to use them.
Pros
- Low-impact exercise
- Boosts aerobic conditioning
- Makes use of many major muscle groups
Cons
- Not transportable
- Can be high-impact on the wrists
- Are expensive to purchase for yourself
- Require a gym membership to use
- Workouts can get monotonous
Flow ropes
Flow ropes are probably the most similar exercise to battling ropes. Though, they are better suited for anyone looking for a more versatile workout or currently dealing with shoulder or upper back injuries.
To do flow rope workouts, you use a long weighted rope that can be used for various movements best described as a combination of poi, dancing, and jump rope, though, unlike jump rope, it is completely impact-free on the joints.
There are rope flow companies producing ropes that come in various weights. An option for a heavier rope is the Black Swan which weighs in at 1.1lbs, while ropes like the Funky Zen are lighter at 0.66lbs.
The lighter ropes provide the opportunity for injury rehabilitation, while the heavier ropes can be used for a higher-intensity aerobic workout.
In addition to effectively relieving long standing shoulder and back pain, increasing mobility through the shoulder joints, increasing aerobic endurance, and even strengthening all of the major muscle groups, the biggest bonus of this exercise is that it feels more like play than work and can be done anywhere.
Pros
- Low-impact exercise
- Easily transportable
- Can be done at home
- Inexpensive to purchase
- Variety of different weights
- Encourages a fuller range of motion
- Fun to do
- Guided tutorials available for learning
Cons
- Must be purchased by you
- Cannot be used for high-intensity strength training
Burpees
Burpees are a weightless exercise involving a push up followed by a jump into the air in which both feet leave the ground.
The combination of the two movements makes it an effective workout for the lower and upper body – as long as you use proper posture – that is often used in circuit training or as a means to warm up the body before taking on higher-intensity exercise.
Although it is useful in strengthening all of the major muscle groups, including the back, shoulders, arms, legs, and even the core, it is also a monotonous workout that a lot of people dread doing.
It is also on the higher end of impact since it includes jarring movement for both the wrists as well as the bones and joints in the lower body.
That being said, burpees don’t require any fitness equipment to be done and can be modified to be less impactful. Though anyone suffering from shoulder or wrist injuries should avoid them altogether.
Pros
- Doesn’t require any equipment
- Improves mobility and coordination
- Builds strength in the entire body
Cons
- High-impact on bones and joints
- Hard on the wrists
- Monotonous and not fun to do
- Leaves you at risk of shoulder injuries
Medicine balls
Medicine balls are weighted balls that come in various sizes and weights, ranging from 2lbs all the way up to 150lbs, that can be incorporated into a wide array of different exercises.
The heavier balls can pack quite a punch, providing an effective strength training workout that can target the entire body. The lighter balls are best used for rehabilitation after an injury.
Buying a variety of weights will involve an initial investment, but having an at-home collection will remove the need for you to purchase a gym membership, though they can take up a lot of space and be a pain to transport outside of your home.
Pros
- Can be used for a range of full-body workouts
- Different weight options to stave off plateaus
- Can be used to rehabilitate an existing injury
Cons
- Can increase the risk of injury if used incorrectly
- Not as versatile as free-weights or kettlebells
- Not easily transported due to weight
There are a lot of reasons to try a battle rope workout, but it’s important to also be mindful of the limitations and be open to trying different exercise options.
If you have a history of shoulder dislocation or any other kind of shoulder injury, doing battle rope workouts using lightweight ropes and gentle movements can help strengthen the muscles around the joint and aid in the rehabilitation process.
But if you ever feel pain or discomfort while using them, it’s best to skip the battling ropes and try your hand at one of the other exercises mentioned in this article.
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