Top 8 Reasons to Add Battle Ropes to Your Clients’ Training
Battle ropes are essentially one long heavy rope anchored in the center to create two ropes that can be used for exercise. The idea behind using battle ropes for fitness training was developed about 14 years ago by a man named John Brookfield. He initially started by training himself in his backyard but when he started seeing significant results, he decided to find a way to share the benefits of battle ropes with the world. So, he started testing his methods with athletes and military personnel and had great success. It was a way to help develop strength, power, and endurance in a relatively simple way using one piece of equipment (1).
Since then, battle ropes have become increasingly popular in gyms around the country. If you aren’t currently using battle ropes with your clients, you may want to start. We’re sharing eight of our favorite reasons why adding a battle rope exercise workout to your clients’ training is a great idea.
1. It’s a Full Body Workout!
Although the most common battle rope exercises might lead people to believe that battle ropes are only an upper body exercise, the entire body is typically engaged. For example, during the wave exercise (common battle rope exercise), the core muscles are engaged and the client is in an athletic partial squat position which activates their hips, glutes, and leg muscles.
Although the entire body is engaged during upper body battle rope exercises, ropes can be used for a variety of different strength training exercises to target the core or legs specifically.
2. Battle Ropes are Fun and Easy to Use!
As personal trainers, the element of fun tends to be one of the most important topics regarding commitment and engagement from clients. New, fun challenges are a great way to not only overcome plateaus but keep clients interested and coming back. Battle ropes are a fairly new piece of training equipment in the fitness world. So, they are an excellent way to add variety to the workout, mentally engage the client, challenge new muscles, and get the body to respond. And, the best part is, all you need is the rope and something to anchor it to (pole, tree, wall, etc.).
3. They Come in Different Lengths and Weights!
Typically, the thicker in diameter the rope, the heavier the weight. The longer the rope, the more fluid the motion during exercise. Battle rope training can be low or high impact depending on the training goals and abilities of the client. Because there are a variety of different exercises and different ropes to choose from, it makes it easier for personal trainers to use battle ropes with many different fitness levels.
4. Battle Ropes Are Great for Stabilization and Balance!
The repetitive shifting of weight and momentum from the rope requires the body to stabilize to maintain balance and to continue creating the power needed to fluently move the rope. Solid core strength is essential.
Individuals can complete circles from the inside out, circles from the outside in, move the rope side to side or up and down, or do an alternating wave. All training variations, changes in motion and direction help challenge the body’s stabilization and balance. Clients can also focus on one side of the body at a time which can help prevent one body part from taking over (which can lead to muscle imbalances).
5. They Can be a Challenging Cardiovascular Workout!
For those who have tried battle ropes before, this needs no explanation. Just 20 seconds of battle ropes can get the heart pumping. The weight resistance of the rope, type of exercise, speed of the movement, and rest between sets can all elevate the heart rate, making this an incredibly effective for building cardiovascular endurance.
6. They Are Portable!
Battle rope exercises can happen at the park, at home, or at the gym. Because they can roll up, they are easy to transport from place to place. So, for clients that train outside of a gym, travel, or workout at home, it can be a very effective training tool. The ease and portability of battle ropes make it hard for clients to find a reason to not get in a workout.
7. Battle Ropes Can Provide Fast and Effective Workouts!
High Intensity Interval Training (HIIT) workouts are short and effective. A HIIT workout cycles through bouts of intense exercise with short periods of rest. HIIT workouts are calorie blasters and fat burners and are typically short in duration. A few different rounds of different battle rope exercises can help your clients build strength, develop endurance, blast calories, and then move on with their day.
8. They are Inexpensive!
Because there are a handful of different sizes, battle ropes can range in price. In addition to that, as the popularity of battle ropes has increased, so have the companies and brands that sell them. That being said, the average battle rope is typically between $40 to $150. So, whether you are buying one to use with your clients or your clients are buying one to use for their home workouts, the average battle rope should be affordable.
Battle rope exercises are fun, easy to use, and adaptable. They target the entire body or you can focus on different muscles, and they can provide a short and effective workout. For clients that have hit a mental or physical plateau, need a new challenge, or they want an efficient workout to do on their own, battle ropes just might be the next piece of equipment to add to their training programs.
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The Certified Fitness Trainer program is designed to equip graduates with the practical day-to-day skills necessary, as well as the theoretical knowledge needed to excel as a personal trainer serving the general public. Along with the necessary exercise science foundation, the distance education program covers client assessment, program design, basic nutrition, and sports medicine along with business and marketing skills.