New Trends at the Old Gym – Battle Ropes

Battle Ropes

In this series, I’ll be featuring some of the new trends that you’ll find at your local gym (or even for use at home). First up, Battle Ropes!

What Are Battle Ropes?

A battle rope is a long thick rope anchored in the middle with two ends for you to work with. Battle ropes vary in length from 30 – 50 feet, with 1.5 – 2 inch diameters. They are great for working the hands, arms, shoulders, back, abs, core, and legs.

How Do You Use?

While any continuous movement of the ropes will work your arms and core (to stabilize your body), these 3 exercises are a great start.


Grab each rope with a hand.  Alternate going up and down with your left and right hands, creating waves with the rope. Waves are an effective workout as the work each arm independently and keep your muscles under tension for extended periods. Start with 30 second reps, building up to several minutes at a time.


Holding both ropes together with both hands, move up and down together like you’re driving an old-fashioned stagecoach.

Overhead Slams

Hold each rope in a hand. Pull them up over your head, then slam them to the ground as hard as you can. Wait for the ripple to reach the anchor point, then repeat.

Get Your Own

Battle Ropes are available at mass online retailers like and, as well as specialized fitness stores. Prices range from $35 – $200.

Grab my current workout utilizing the Battle Ropes!

New Trends at the Old Gym


Check out all the posts in the New Trends at the Old Gym Series!





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