15 of The Best Battling Rope Exercises

Battling ropes are the gold standard for HIIT (high intensity interval training), with current research showing a higher cardiovascular benefit and metabolic response compared to burpees, squats, deadlifts, push ups, and lunges (You can check the abstract out HERE ). It’s also great for coordination and power endurance.

I have been using battling ropes for quite some time now in my own programs as well as my fat loss clients.

Here are 15 of the best battling rope exercises:


1.  Rope Jacks


2.  Alternating Waves


3.  Slams


4.  Burpee Slams


5.  Ins and Outs


6.  Circles


7.  Doubles


8.  Grapples


9.  Wave Lunges


10.  Single Arm Slams/Waves


11.  Shuffle Waves


12.  In/In/Out/Out


13.  Side Waves


14.  Walking Waves


15.  Diagonal Slams

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