FitCi
Battle Ropes is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, arms, core, back. Difficulty: beginner, suitable for beginners. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the two ends of the rope at shoulder width, feet apart, knees slightly bent, and hips back in a half-squat position.
- Brace your core and, starting from the shoulders, swing your arms up and down quickly and alternately to create waves in the rope.
- Keep going at a steady, continuous pace without breaking the rhythm of the waves, keeping your core tight.
- Continue explosively for the set time, then slow down and stop under control.
Coaching tip
Bend your knees slightly, brace your core, and produce the waves continuously and quickly.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.