Battle Rope Workouts for Beginners

Battle Rope Workouts for Beginners

Authored by Audrey on October 21, 2021

Our battle ropes HIIT workout uses your whole body, making it a perfect tool for building lean muscle. At Jack City Fitness, you can learn powerful battle rope exercises—beginner and expert athletes are both welcome! Get in touch today to learn more.

Battle Rope Workouts for Beginners

Ready to try a new and different workout? If you want to build power and lean body mass, it’s time to try battle rope exercises. Beginner and expert athletes both praise this innovative workout for its full-body benefits and dynamic style. It’s perfect for athletes who prefer “fun” workouts as a way to get motivated (and ripped!).

Don’t know your battle rope from a skipping rope? Your friends at Jack City Fitness know—and we’re happy to help! Our basic guide to battle rope workouts for beginners will show you everything you need to get started.

What Do Battle Ropes Work?

So, what muscles do battle ropes work?

The battle rope workout routine is a very flexible one. Its versatile construction means many workouts are possible. For a large number of athletes, this often means the upper body—this is due to the popularity of the rope’s signature, arm-based workout, the “wave.”  However, the muscular benefits don’t stop there. 

Here at Jack City Fitness, we consider battle ropes to be a full-body workout. This means that by engaging in various battle rope exercises, beginners and experts alike can see benefits across many muscle groups. 

With a battle rope, it’s possible to work the following muscles:

  • Forearms
  • Upper back
  • Legs
  • Triceps
  • Abs
  • Glutes
  • Shoulders

What Are the Benefits of a Battle Rope Workout Routine?

There are many reasons why modern athletes rave about the battle rope! Athletes who work with this piece of equipment see several benefits to their athletic game, as well as their overall lives.

Some of the best reasons to try a battle rope workout routine are:

It’s a full-body workout

As we previously discussed, battle ropes are famous for their arm-building powers, but that’s not all. They lend themselves to dozens of exercises and can be used for a full-body workout.

It’s fun

Tired of the same workouts? The battle rope is nothing if not unique—and most athletes find that incredibly entertaining! 

It’s flexible

Although the battle rope isn’t exactly tiny, it’s still a smaller piece of equipment than, say, a treadmill or lifting kit. It’s also portable and doesn’t require any installation or electrical outlet to work. Because of this, many athletes take their rope out of a gym setting to work out at the beach, park, or even a friend’s house.

It builds lean muscle mass

Practicing a battle rope workout can help athletes build lean mass. This can come with several perks, from increased weight loss to better overall function and the ability to skirt inflammation and disease.

It strengthens the core

Though most people think of battle rope exercises for arms and the upper body, that’s not where the benefits end. Working with a battle rope can strengthen your core—and having a powerful center will help both your athletic and everyday life.

It can help with weight loss

Engaging in a regular battle rope workout routine can help athletes lose and maintain weight. This is due to the substantial oxygen consumption required for these workouts, which impacts your metabolism.

It can sharpen the mind

While the battle rope is fun and exciting, it’s also highly challenging. Mental focus is necessary to succeed and maintain stamina during a battle rope workout!

It’s a high- or low-impact workout

The battle rope isn’t just flexible in terms of storage and transportation; it’s also malleable in terms of actual workout! If you prefer low-impact activities, you can still engage in a dynamic workout with your battle rope. 

It’s a type of HIIT

High-intensity interval training is certainly having a moment; athletes the world over love the fast and effective way to stay fit, as well as its many cardio benefits. If you’re a HIIT enthusiast, try adding a battle rope to your rotation for an exciting challenge.

It enhances grip strength

Athletes who work with a thick battle rope will find that their overall grip strength might improve. This can lead to better overall health, particularly in the cardiovascular system.

How to Use Battle Ropes: A Primer

If you’ve just brought a battle rope home, congratulations! You have an exciting and effective workout in your future. Unsure how to set up battle ropes? We’ve got you.

Before use, you need to anchor your battle rope. Most store-purchased ropes come with anchors, although that’s not always the case. Often, the included anchors are metal brackets that can be fixed into a wall. A drywall screw can be handy for these installations, although some prefer to just go straight for the wall. Either works, as long as you’re not causing any plumbing or electrical issues by doing so. Many athletes skip the wall altogether and instead fix their rope to a piece of freestanding equipment, like a power cage or squat rack. 

If your rope didn’t come with an anchor, don’t stress! They can be purchased individually—but they also aren’t actually necessary. All you really need is a heavy or fixed item. This can be a piece of athletic equipment like a power cage or large kettlebell, or even a tree! The key is to make sure it’s securely fixed, either by tying or weaving it to the heavy item.

Once you’ve set up your battle rope, the rest is up to you. You can choose from all sorts of workouts and routines to suit your needs.

Battle Ropes for Beginners: What Are the Best Routines?

Ready to get started? Try a few of our battle rope exercises for beginners:

The Wave

The “wave” is the most famous of the battle rope workouts, and there are dozens of varieties of it for athletes to try. Before you start thinking about the variations, we recommend you master the blueprint.

To properly perform a wave, anchor your battle rope and hold the ends. You want your hands to be shoulder-width apart, with your arms in front of your hip area. Engage your core—this is vital—before explosively lifting and dropping alternate arms, creating a “wave” motion with the rope. 

To begin, try performing three sets of 1-2-minute waves. Once you’ve nailed this, you can start practicing varieties. 


After waves, the most famous battle rope workout is the slam. Like waves, these are fun exercises that come in several varieties—but it’s crucial to learn the basics first. 

Like with the wave, you will begin this exercise by anchoring your rope and grabbing the ends. Be sure to plant your feet firmly on the ground, and then use an arch movement to lift your arms above your head and to the right. Then (carefully) slam the rope down to your left. Repeat the whole thing in the other direction.

As you master this workout, we suggest three sets of 1-2-minute reps. It’ll get easier as you practice! 

Battle Rope Jacks

Although the wave, slam, and their many varieties may be battle rope royalty, they aren’t the only options. Athletes have come up with all sorts of exciting ways to use the battle rope to kick their favorite workouts up a notch. Battle rope jacks are a great example of this; to perform, simply hold both ends of your equipment while performing jumping jacks! 

Try the Rope Arm Workout at Jack City Fitness!

Once you’ve mastered the battle rope, anything is possible—so let’s get started. Here at Jack City Fitness, we have everything the Boise athlete needs to succeed, from a gorgeous 24/7 space to a team of certified and passionate fitness and nutrition coaches. We even offer custom training options and a rotating schedule of group classes to help make every athlete feel at home and primed to succeed.

If you’re ready to take your fitness to the next level, get in touch with the Jack City team today. Simply call (208) 999-1111 today to book a FREE fitness consultation and tour of the facility to see what we’re made of. Once you’ve become a partner, you’ll have instant access to all our amenities.



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