Rope Training for the Beginner and Advanced Athlete
Looking for a workout that is different and outside
the box of traditional strength, cardio, and circuit training? Try a ropes workout. Ropes are a great tool to use in your
training. Ropes are low impact. They are much safer to use than barbells,
dumbbells, and kettle bells as long as you are using good form.
The ropes are the ideal workout cross
training exercise you can
do without placing too much stress on your joints because all the force is
applied to your muscular system instead. In just a short time, you can burn
many calories more than with heavy resistance training sprinting and high-intensity interval training. So
it’s a good addition to your training program if you’re looking to weight. They work both the
upper front and back simultaneously as well as the core. The good news is rope
training works your entire core from the upper abs to your glutes and quads,
both stabilizing spinal movement and applying power from the core.
In fact, research suggests using battle
ropes for just 10 minutes can be considered a vigorous workout. It is estimated
that you can burn 10 calories per minute during a workout. Ropes using both the
upper and lower body can be a great overall workout. Moreover, athletes can
train with the same equipment at their level, whether you are a beginner or a
pro athlete. All you need is a sturdy object, like a pole or a tree, then loop
the rope around it. No technical knowledge is required.
To begin a rope workout, you need to make sure your rope is
securely tied to a safe, stable area. The visual and sensory feedback provided by the rope is a great
indication of the quality of the effort produced by your body. It feels like
playing even when you are working hard.
Starting
with your upper body, there are various movements you can do. First of all, you can go wide, narrow, high,
low, and side to side. For more
intensity, you can do one or both ropes.
The size of the ropes also intensifies the workout. Some of the moves include:
·
Slam – aggressive rope
movement with the primary direction of force down toward the ground
·
Waves – alternating,
asymmetrical pattern with the primary direction of force toward the anchor. Waves can be low to the ground like a snake
or high like a tsunami.
·
Clock and counterclockwise
– The rope can go circular in either a clock or counterclockwise direction.
·
Uppercuts – thumbs-up
grip, squat position; bring rope up towards your head (like you are throwing an
uppercut punch).
·
Alternating wave – squat
stance, tight core, arms alternate up/down motion quickly.
·
Whip – symmetrical
pattern with the primary direction of force toward the anchor
·
Pulls twists – side to
side, up, high, down, low, wide, and narrow
The primary movement patterns—push, pull, rotate—are multi-planar,
moving through the sagittal, frontal, and transverse planes of movement for a
total-body workout.
There are three types of grips:
-
Handshake (overhand)
grip
-
Microphone (underhand)
grip
-
Side Grip
You can hold the rope at the
end or at the end of the handles. The
more intense the grip, the more difficult is the workout. The movement of the rope is a beautiful rendering of physics in
action.
Adding to the workout is the lower body. You can add squats,
jumping jacks, scissors, one-legged squats, step-ups on a step, or lunges. For core work, add a plank.
For specific exercises and more ideas,
check out my Rope Workout exercise page on Pinterest at:
https://www.pinterest.com/cchapan/rope-exercises/
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