Battle Rope

4 exercises

Battle ropes are thick, heavy ropes anchored at the middle that you whip in waves, slams and circles. They deliver intense, low-impact conditioning that hammers the shoulders, arms, core and grip in short bursts.

LargeSpace needed

Budget

✓Home friendly

Best for

Shoulders Forearms Abs Upper Back Full Body

Benefits

Brutal, low-impact cardio that is easy on the knees.
Builds shoulder, arm and grip endurance.
Perfect for short, high-intensity interval finishers.

Beginner advice

A 9 m, 38 mm rope suits most beginners, while 12–15 m, 50 mm ropes are much heavier. The rope folds in half around the anchor, so you need a clear lane about half its length plus room to move; anchor it to a sturdy post, a heavy kettlebell or a wall anchor.

Safety

Keep a soft bend in your knees and hips with your core braced, use a secure anchor, and start with rounds of 20–30 seconds.