Jump to content

Battling ropes: Difference between revisions

Edit links
From Wikipedia, the free encyclopedia
Browse history interactively
← Previous editNext edit →
Content deleted Content added
VisualWikitext
adding see also
Added info on battle rope advantages as well as link to study showing benefits of ropes to college basketball players.
Line 1: Line 1:
[[File:Battling ropes.jpeg|thumb|Battling ropes]]
[[File:Battling ropes.jpeg|thumb|Battling ropes]]
[[File:Pildammsparken 2018-09-20 (redigerad) 03.jpg|thumb|Battling ropes at an outdoor gym in [[Sweden]]]]
[[File:Pildammsparken 2018-09-20 (redigerad) 03.jpg|thumb|Battling ropes at an outdoor gym in [[Sweden]]]]
'''Battling ropes''' (also known as '''battle ropes''' or '''heavy ropes''') are used for [[Exercise|fitness training]] to increase full body [[Strength training|strength]] and [[Aerobic conditioning|conditioning]].<ref name="Panday 2013 p. 247">{{cite book | last=Panday | first=D. | title=Shut Up and Train!: A Complete Fitness Guide for Men and Women | publisher=Random House Publishers India Pvt. Limited | year=2013 | isbn=978-81-8400-524-0 | url=https://books.google.com/books?id=SGxDAgAAQBAJ&pg=PT247 | access-date=2019-09-25 | page=247}}</ref> It was designed by John Brookfield, who developed the system around 2006 in his backyard.<ref name="Panday 2013 p. 247"/><ref name="Dragon Door">{{cite web | title=Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield | website=Dragon Door | url=https://www.dragondoor.com/why_battling_ropes_original_creator_answers_all_questions_interview_with_john_brookfield/ | access-date=2019-09-25}}</ref> Soon after its development, he taught the system to [[Special forces|Special Forces]], the [[Cincinnati Bengals]],<ref name="training-conditioning.com 2012">{{cite web | title=The Power of Ropes | website=training-conditioning.com | date=2012-08-30 | url=http://training-conditioning.com/2012/08/30/the_power_of_ropes/index.php | language=it | access-date=2019-09-25}}</ref> and the [[USA Wrestling|Olympic wrestling team]].<ref name="Dragon Door"/> Since then, the training system has increased in popularity and has expanded to mainstream [[gym]]s.<ref name="Intenicola 2015">{{cite web | last=Intenicola | first=Dorene | title='Battle ropes' could be the next trendy workout | website=Business Insider | date=2015-05-25 | url=https://www.businessinsider.com/r-battle-ropes-become-popular-go-to-fitness-tools-in-us-gyms-2015-5 | access-date=2019-09-25}}</ref> A small study in 2015 showed that a 10-minute workout with the ropes increased [[heart rate]] and [[Energy homeostasis|energy expenditure]].<ref name="Intenicola 2015"/><ref name="Fountaine Schmidt 2015 pp. 889–893">{{cite journal | last1=Fountaine | first1=Charles J. | last2=Schmidt | first2=Brad J. | title=Metabolic Cost of Rope Training | journal=Journal of Strength and Conditioning Research | publisher=Ovid Technologies (Wolters Kluwer Health) | volume=29 | issue=4 | year=2015 | issn=1064-8011 | doi=10.1519/jsc.0b013e3182a35da8 | pages=889–893| pmid=23897017 | s2cid=21044005 }}</ref>
'''Battling ropes''' (also known as '''battle ropes''' or '''heavy ropes''') are used for [[Exercise|fitness training]] to increase full body [[Strength training|strength]] and [[Aerobic conditioning|conditioning]].<ref name="Panday 2013 p. 247">{{cite book | last=Panday | first=D. | title=Shut Up and Train!: A Complete Fitness Guide for Men and Women | publisher=Random House Publishers India Pvt. Limited | year=2013 | isbn=978-81-8400-524-0 | url=https://books.google.com/books?id=SGxDAgAAQBAJ&pg=PT247 | access-date=2019-09-25 | page=247}}</ref> It was designed by John Brookfield, who developed the system around 2006 in his backyard.<ref name="Panday 2013 p. 247"/><ref name="Dragon Door">{{cite web | title=Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield | website=Dragon Door | url=https://www.dragondoor.com/why_battling_ropes_original_creator_answers_all_questions_interview_with_john_brookfield/ | access-date=2019-09-25}}</ref> Soon after its development, he taught the system to [[Special forces|Special Forces]], the [[Cincinnati Bengals]],<ref name="training-conditioning.com 2012">{{cite web | title=The Power of Ropes | website=training-conditioning.com | date=2012-08-30 | url=http://training-conditioning.com/2012/08/30/the_power_of_ropes/index.php | language=it | access-date=2019-09-25}}</ref> and the [[USA Wrestling|Olympic wrestling team]].<ref name="Dragon Door"/> Since then, the training system has increased in popularity and has expanded to mainstream [[gym]]s.<ref name="Intenicola 2015">{{cite web | last=Intenicola | first=Dorene | title='Battle ropes' could be the next trendy workout | website=Business Insider | date=2015-05-25 | url=https://www.businessinsider.com/r-battle-ropes-become-popular-go-to-fitness-tools-in-us-gyms-2015-5 | access-date=2019-09-25}}</ref>


The ropes are thick and heavy so as to give significant resistance.<ref name="Panday 2013 p. 247"/><ref name="Intenicola 2015"/> With one battle rope per upper extremity, it works out each arm independently, overcoming strength imbalances.<ref name="Reid 2018">{{cite web | last=Reid | first=Trevor | title=A Beginner's Guide to Battling Ropes | website=Men's Health | date=2018-07-24 | url=https://www.menshealth.com/fitness/a19537513/how-to-use-battling-ropes/ | access-date=2019-09-25}}</ref> It also reduces orthopedic load on joints.<ref name="training-conditioning.com 2012"/>
Battling ropes have numerous advantages including the fact they are safe, easy to use, and increase power output<ref>{{Cite web |last=DA |date=2021-10-29 |title=Battle Ropes: Ultimate Buying Guide |url=https://dumbbellsreview.com/battle-ropes-ultimate-buying-guide/ |access-date=2022-03-10 |website=dumbbellsreview.com |language=en-us}}</ref>. With one battle rope per upper extremity, they also work out each arm independently, overcoming strength imbalances.<ref name="Reid 2018">{{cite web |last=Reid |first=Trevor |date=2018-07-24 |title=A Beginner's Guide to Battling Ropes |url=https://www.menshealth.com/fitness/a19537513/how-to-use-battling-ropes/ |access-date=2019-09-25 |website=Men's Health}}</ref> It also reduces orthopedic load on joints.<ref name="training-conditioning.com 2012" />


Rope workouts also show benefits. For example, a small study in 2015 showed that a 10-minute workout with the ropes increased [[heart rate]] and [[Energy homeostasis|energy expenditure]].<ref name="Intenicola 2015" /><ref name="Fountaine Schmidt 2015 pp. 889–893">{{cite journal | last1=Fountaine | first1=Charles J. | last2=Schmidt | first2=Brad J. | title=Metabolic Cost of Rope Training | journal=Journal of Strength and Conditioning Research | publisher=Ovid Technologies (Wolters Kluwer Health) | volume=29 | issue=4 | year=2015 | issn=1064-8011 | doi=10.1519/jsc.0b013e3182a35da8 | pages=889–893| pmid=23897017 | s2cid=21044005 }}</ref> Another study showed multiple physical fitness benefits to collegiate basketball players<ref>{{Cite journal |last=Chen |first=Wei-Han |last2=Wu |first2=Huey-June |last3=Lo |first3=Shin-Liang |last4=Chen |first4=Hui |last5=Yang |first5=Wen-Wen |last6=Huang |first6=Chen-Fu |last7=Liu |first7=Chiang |date=2018-10 |title=Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players |url=https://pubmed.ncbi.nlm.nih.gov/29847529/ |journal=Journal of Strength and Conditioning Research |volume=32 |issue=10 |pages=2715–2724 |doi=10.1519/JSC.0000000000002601 |issn=1533-4287 |pmid=29847529}}</ref>.
⚫
There are numerous types of ropes used for this workout.<ref name="Panday 2013 p. 247"/><ref name="Reid 2018"/> The ropes have two standard diameters (25mm and 44mm) and three standard lengths (5m, 10m, and 25m).<ref name="Panday 2013 p. 247"/> There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls.<ref name="Panday 2013 p. 247"/> The wave is where one makes a continuous wave with the ropes.<ref name="Panday 2013 p. 247"/> Slams are similar to making the wave, except the rope is slammed each time.<ref name="Panday 2013 p. 247"/> Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively.<ref name="Panday 2013 p. 247"/> There are a multitude of other exercises that work various muscles of the body.<ref name="Mejia Murphy 2017 p. 210">{{cite book | last1=Mejia | first1=M. | last2=Murphy | first2=M. | title=The Men's Health Gym Bible | publisher=Rodale Books | year=2017 | isbn=978-1-62336-811-1 | url=https://books.google.com/books?id=DbY0DgAAQBAJ&pg=PA210 | access-date=2019-09-25 | page=210}}</ref> For instance, moving the ropes side to side will work out the hips and core to improve total body stability, whereas moving the ropes in circles will increase shoulder [[range of motion]].<ref name="Reid 2018"/> A tire can be added to the end to increase resistance when pulling.<ref name="Panday 2013 p. 247"/>

⚫
Battling ropes are thick and heavy so as to give significant resistance<ref name="Panday 2013 p. 247" /><ref name="Intenicola 2015" /> and there are numerous types of ropes used.<ref name="Panday 2013 p. 247" /><ref name="Reid 2018" /> The ropes have two standard diameters (25mm and 44mm) and three standard lengths (5m, 10m, and 25m).<ref name="Panday 2013 p. 247" /> There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls.<ref name="Panday 2013 p. 247" /> The wave is where one makes a continuous wave with the ropes.<ref name="Panday 2013 p. 247" /> Slams are similar to making the wave, except the rope is slammed each time.<ref name="Panday 2013 p. 247" /> Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively.<ref name="Panday 2013 p. 247" /> There are a multitude of other exercises that work various muscles of the body.<ref name="Mejia Murphy 2017 p. 210">{{cite book | last1=Mejia | first1=M. | last2=Murphy | first2=M. | title=The Men's Health Gym Bible | publisher=Rodale Books | year=2017 | isbn=978-1-62336-811-1 | url=https://books.google.com/books?id=DbY0DgAAQBAJ&pg=PA210 | access-date=2019-09-25 | page=210}}</ref> For instance, moving the ropes side to side will work out the hips and core to improve total body stability, whereas moving the ropes in circles will increase shoulder [[range of motion]].<ref name="Reid 2018" /> A tire can be added to the end to increase resistance when pulling.<ref name="Panday 2013 p. 247" />


== See also ==
== See also ==

Revision as of 18:16, 10 March 2022

Battling ropes
Battling ropes at an outdoor gym in Sweden

Battling ropes (also known as battle ropes or heavy ropes) are used for fitness training to increase full body strength and conditioning.[1] It was designed by John Brookfield, who developed the system around 2006 in his backyard.[1][2] Soon after its development, he taught the system to Special Forces, the Cincinnati Bengals,[3] and the Olympic wrestling team.[2] Since then, the training system has increased in popularity and has expanded to mainstream gyms.[4]

Battling ropes have numerous advantages including the fact they are safe, easy to use, and increase power output[5]. With one battle rope per upper extremity, they also work out each arm independently, overcoming strength imbalances.[6] It also reduces orthopedic load on joints.[3]

Rope workouts also show benefits. For example, a small study in 2015 showed that a 10-minute workout with the ropes increased heart rate and energy expenditure.[4][7] Another study showed multiple physical fitness benefits to collegiate basketball players[8].

Battling ropes are thick and heavy so as to give significant resistance[1][4] and there are numerous types of ropes used.[1][6] The ropes have two standard diameters (25mm and 44mm) and three standard lengths (5m, 10m, and 25m).[1] There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls.[1] The wave is where one makes a continuous wave with the ropes.[1] Slams are similar to making the wave, except the rope is slammed each time.[1] Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively.[1] There are a multitude of other exercises that work various muscles of the body.[9] For instance, moving the ropes side to side will work out the hips and core to improve total body stability, whereas moving the ropes in circles will increase shoulder range of motion.[6] A tire can be added to the end to increase resistance when pulling.[1]

See also

Flow Rope

References

  1. ^ a b c d e f g h i j Panday, D. (2013). Shut Up and Train!: A Complete Fitness Guide for Men and Women. Random House Publishers India Pvt. Limited. p. 247. ISBN 978-81-8400-524-0. Retrieved 2019-09-25.
  2. ^ a b "Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield". Dragon Door. Retrieved 2019-09-25.
  3. ^ a b "The Power of Ropes". training-conditioning.com (in Italian). 2012-08-30. Retrieved 2019-09-25.
  4. ^ a b c Intenicola, Dorene (2015-05-25). "'Battle ropes' could be the next trendy workout". Business Insider. Retrieved 2019-09-25.
  5. ^ DA (2021-10-29). "Battle Ropes: Ultimate Buying Guide". dumbbellsreview.com. Retrieved 2022-03-10.
  6. ^ a b c Reid, Trevor (2018-07-24). "A Beginner's Guide to Battling Ropes". Men's Health. Retrieved 2019-09-25.
  7. ^ Fountaine, Charles J.; Schmidt, Brad J. (2015). "Metabolic Cost of Rope Training". Journal of Strength and Conditioning Research. 29 (4). Ovid Technologies (Wolters Kluwer Health): 889–893. doi:10.1519/jsc.0b013e3182a35da8. ISSN 1064-8011. PMID 23897017. S2CID 21044005.
  8. ^ Chen, Wei-Han; Wu, Huey-June; Lo, Shin-Liang; Chen, Hui; Yang, Wen-Wen; Huang, Chen-Fu; Liu, Chiang (2018-10). "Eight-Week Battle Rope Training Improves Multiple Physical Fitness Dimensions and Shooting Accuracy in Collegiate Basketball Players". Journal of Strength and Conditioning Research. 32 (10): 2715–2724. doi:10.1519/JSC.0000000000002601. ISSN 1533-4287. PMID 29847529. {{cite journal}}: Check date values in: |date= (help)
  9. ^ Mejia, M.; Murphy, M. (2017). The Men's Health Gym Bible. Rodale Books. p. 210. ISBN 978-1-62336-811-1. Retrieved 2019-09-25.
Wikimedia Commons has media related to Battling ropes.
Retrieved from "https://en.wikipedia.org/w/index.php?title=Battling_ropes&oldid=1076355816"