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Battling ropes

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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] A small study in 2015 showed that a 10-minute workout with the ropes increased heart rate and energy expenditure.[4][5]

The ropes are thick and heavy so as to give significant resistance.[1][4] With one battle rope per upper extremity, it works out each arm independently, overcoming strength imbalances.[6] It also reduces orthopedic load on joints.[3]

There are numerous types of ropes used for this workout.[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.[7] 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]

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. ^ 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.
  6. ^ a b c Reid, Trevor (2018-07-24). "A Beginner's Guide to Battling Ropes". Men's Health. Retrieved 2019-09-25.
  7. ^ 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.
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