Battle ropes are a common and popular training device for intense workouts. Recently however, advancements have been made in the industry to where elastic battle rope exercises can help you take your training a step further. These new ropes, which are essentially a pair of large, thick resistance bands, provide a dynamic and challenging workout experience that targets multiple muscle groups and elevates cardiovascular fitness.
In this article, we’ll explore seven effective elastic battle rope exercises that will engage your entire body. By incorporating these exercises into your fitness routine, you can enjoy a full-body workout that enhances strength, endurance, and overall fitness. We’ll also provide options for both regression and progression to accommodate different fitness levels.
To help you know exactly how to do these exercises, we’ve included videos of how to do them in addition to these instructions. All the training videos you see here feature Stroops Son of the Beast elastic battle ropes.
1. Alternating Slams
Alternating slams are a powerful exercise that engages the upper body, core, and lower body. Using a standard non-elastic battle rope, this exercise commonly gets referred to as “waves.” However, the elasticity of your rope takes away from being able to make short waves in favor of elongated quick burst slams with added variable resistance.
To perform this exercise, start with your feet hip-width apart and knees slightly bent. Hold the elastic battle rope handles in each hand with an overhand grip. Raise both arms overhead, then forcefully slam one end of the rope down while simultaneously extending the opposite arm upward. Alternate the slams from side to side, maintaining a controlled and rhythmic movement.
Regression: Perform the slams with less force and a shorter range of motion. Focus on maintaining proper form and gradually increase the intensity as you become more comfortable.
Progression: Increase the intensity by slamming the ropes with more force and amplitude. You can also incorporate a jump into the movement, adding an explosive element to the exercise.
2. Snowboard Slams
Snowboard slams mimic the motion of a snowboarder maneuvering downhill, engaging the legs, core, and upper body.
Begin in a wide stance with knees slightly bent, holding the elastic battle rope handles in each hand. Simultaneously rotate your hips and pivot on your back foot, slamming the ropes down towards the side of your lead foot. Keep your core engaged and maintain control throughout the movement.
Regression: Reduce the range of motion by performing smaller slams and focusing on mastering the rotational movement before adding more intensity.
Progression: Increase the speed and power of the slams, incorporating a jump or a deeper squat with each slam. You can also add a twist at the end of each slam for increased rotational engagement.
3. Ultimate Warrior Slams
The “Ultimate Warrior” exercise is a challenging full-body movement that combines waves with squat jumps.
Stand with your feet hip-width apart, holding the elastic battle rope handles in each hand. Start by creating alternating waves with the ropes. As you maintain the wave motion, perform squat jumps by explosively jumping off the ground while lowering into a squat position. Land softly and immediately transition into the next squat jump.
Regression: Perform the waves without the squat jumps. Focus on maintaining a steady wave motion and gradually add the jumps as you build strength and power.
Progression: Increase the speed and amplitude of the waves, making them more challenging. Incorporate more explosive and higher jumps during the squat jumps to intensify the exercise.
4. Bear Crawl
The bear crawl with elastic battle ropes adds an extra challenge to this already demanding exercise.
Begin in a plank position with the ropes anchored securely. Maintaining a stable core and engaged shoulders, crawl forward and backward, moving opposite hand and foot simultaneously. Keep your back straight and avoid excessive movement in the hips.
Regression: Perform the bear crawl with the ropes around your wrists instead of being anchored. This reduces the resistance and allows you to focus on mastering the crawling technique before adding more difficulty.
Progression: Increase the resistance by using thicker or shorter ropes. You can also add lateral or diagonal movements during the bear crawl to further challenge stability and coordination.
5. Burpee Slams
One of my own favorites, burpee slams combine the explosive power of a burpee with the upper body and core engagement of battle rope slams.
Begin in a standing position with the elastic battle rope handles in each hand. Drop into a squat position, place the ropes on the ground, and kick your feet back to assume a push-up position. Perform a push-up, then quickly return to the squat position and explosively jump while raising the ropes overhead and slamming them down forcefully. Repeat the movement with a fluid and controlled tempo.
Regression: Perform the burpee slams without the push-up component. Focus on the squat jump and the slams to build strength and power.
Progression: Increase the speed and power of the movement, performing the push-up with proper form. You can also incorporate a tuck jump or a double slam at the end of each rep for added intensity.
6. Hay Toss
The hay toss exercise mimics the action of throwing hay, engaging the entire body and incorporating rotational movements.
Start with your feet hip-width apart, holding the elastic battle rope handles with an overhand grip. Stand perpendicular to the anchor point, rotate your torso away from the anchor while keeping your feet planted, and swing your arms across your body as if throwing hay. Repeat the movement on the opposite side.
Regression: Perform the hay toss with a lighter resistance band or decrease the range of motion in the rotational movement. Focus on mastering the technique before progressing to a higher resistance.
Progression: Increase the resistance by using a thicker band or a longer rope. Increase the speed and power of the movement, focusing on explosive rotations and full-body engagement.
7. Lunge Press
The lunge press combines the benefits of lunges with an overhead press, creating a compound exercise that strengthens the lower body and upper body simultaneously.
Begin in a standing position with one foot forward and the opposite foot extended backward in a lunge position. Hold the elastic battle rope handles with an overhand grip. Lower into a lunge, keeping your front knee aligned with your ankle, and simultaneously press the ropes overhead. Return to the starting position and repeat the movement on the other side.
Regression: Perform the lunge press without the overhead press. Focus on mastering the lunge technique and gradually add the press as you gain strength and stability.
Progression: Increase the resistance by using thicker or shorter ropes. You can also incorporate a deeper lunge or add a jump at the end of each press for an advanced challenge.
Wrap It Up
By incorporating these seven elastic battle rope exercises into your workout routine and utilizing the regression and progression options, you can enjoy a comprehensive full-body workout regardless of your fitness level. Engaging the upper body, core, and lower body, these exercises promote strength, endurance, and overall fitness. Add variety and intensity to your training with these dynamic movements and enjoy the benefits of elastic battle rope training for a stronger, fitter you.
For more elastic battle rope exercises, both full-body and for specific muscle groups, check out this free Training Room.
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