Battling ropes


Battling ropes are used for fitness training to increase full body strength and conditioning. It was designed by John Brookfield, who developed the system around 2006 in his backyard. Soon after its development, he taught the system to Special Forces, the Cincinnati Bengals, and the Olympic wrestling team. Since then, the training system has increased in popularity and has expanded to mainstream gyms. A small study in 2015 showed that a 10-minute workout with the ropes increased heart rate and energy expenditure.
The ropes are thick and heavy so as to give significant resistance. With one battle rope per upper extremity, it works out each arm independently, overcoming strength imbalances. It also reduces orthopedic load on joints.
There are numerous types of ropes used for this workout. The ropes have two standard diameters and three standard lengths. There are three common exercises that one can perform with battle ropes: the wave, slams, and pulls. The wave is where one makes a continuous wave with the ropes. Slams are similar to making the wave, except the rope is slammed each time. Pulls are when one pulls the rope towards oneself, either simultaneously or alternatively. There are a multitude of other exercises that work various muscles of the body. 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. A tire can be added to the end to increase resistance when pulling.