Battling ropes
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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
References
- ^ 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.
- ^ a b "Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield". Dragon Door. Retrieved 2019-09-25.
- ^ a b "The Power of Ropes". training-conditioning.com (in Italian). 2012-08-30. Retrieved 2019-09-25.
- ^ a b c Intenicola, Dorene (2015-05-25). "'Battle ropes' could be the next trendy workout". Business Insider. Retrieved 2019-09-25.
- ^ DA (2021-10-29). "Battle Ropes: Ultimate Buying Guide". dumbbellsreview.com. Retrieved 2022-03-10.
- ^ a b c Reid, Trevor (2018-07-24). "A Beginner's Guide to Battling Ropes". Men's Health. Retrieved 2019-09-25.
- ^ 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.
- ^ 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) - ^ 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.
