Battle rope

Conquer your fitness goals with a battle rope

Looking for a full-body workout that demolishes weakness and builds real core power? Meet the battle rope. 

A battle rope is more than just a thick, heavy rope. Think of it as an all-in-one piece of exercise equipment that targets your upper body, lower body, and core while improving endurance, cardiovascular health, stability, and balance. We told you it was way more than just a thick rope. 

Battle ropes are great for all fitness levels, too. The faster you move your arms while holding the rope, the harder and more intense your workout will be. 

Every move made with a battle rope engages the whole body’s natural biomechanical movement and builds vitally important functional strength. You’ll challenge your core and train coordination and balance. 

Every battle rope workout will be a well-rounded one… and you won’t have to split your days. For the best results, switch intensities while working out with a battle rope. This allows you to challenge and build up your endurance level while also maximizing your training time. 

At ShapeNation, we carry affordable battle ropes that you can use to battle past your weak spots. Shop our growing collection and find the rope to help you conquer your strength and weight loss goals. 

Can you use battle ropes at home?

Yes, you can use battle ropes at home. And you’ll get the same results as when you’re killing it in that cross-training class or using the one at your local gym. 

Our battle ropes come with metal hangers so you can easily attach yours to a hook in the ceiling or on the wall. Explore our battle ropes in different lengths and thicknesses to find the one that matches your training goals. Shop our wide selection of battle ropes for the one you need to upgrade your home gym arsenal. 

How heavy is a battle rope? 

• A 1.5” 30-foot battle rope weighs between 16 and 18 pounds. 
• A 1.5” 40-foot battle rope weighs between 22 and 24 pounds. 
• A 1.5” 50-foot battle rope weighs between 27 and 29 pounds.  

Benefits of battle rope training 

First of all, the name is cool – battle rope. Isn't that what it feels like, too? Every time you enter the gym or train at home, you’re battling. Your fighting excuses, old habits, unhealthy choices, and the option of not training today. But there you are… killing it. Conquering the weakness and battling for a better, stronger you. We’re here for it. 

You put in the work, the battle rope will do the rest. 

1. Full-body training 
2. Improved balance and coordination 
3. Wide range and variety of exercises 
4. Improved stability and mobility 
5. Great way to lose weight and improve cardiovascular endurance 
6. Easy way to train more in less time 
7. Travel-friendly and can be used anywhere 

Battle rope exercises 

If you're new to the world of battle ropes, welcome.

If you've always wanted to use one because let’s be honest, they look super cool when someone else uses it at the gym, welcome to you, too. 

Here are a few of our favorite battle rope exercises to get you started. 

Battle rope synchronous double wave 

Target: core, shoulders, back, biceps, triceps, chest

When performing a double wave, attach your battle rope to the wall so that you have two ropes. 

1. Take one end in each hand and stand with your feet shoulder-width apart. 
2. Start swinging the rope up and down at the same time. 
3. When performing a synchronous double save, keep your knees bent slightly and work on keeping the same rhythm and intensity throughout the exercise. 
4. Perform for 1-20 minutes depending on your fitness level. 

Battle rope asynchronous double wave 

Target: core, shoulders, back, biceps, triceps, chest

The asynchronous double wave is similar to the battle rope exercise above, but instead of moving the ropes in unison, you move them in opposite waves (one up, one down). 

1. With the battle rope connected to the wall, take one end in each hand and stand with your feet shoulder-width apart. 
2. Swing one rope up while the other rope goes down. The goal is to have 2 waves moving up and down at opposite times. 
3. When performing this exercise, keep your knees bent slightly and actively engage your core. Work on keeping the same rhythm and intensity throughout the exercise. 
4. Perform for 1-20 minutes depending on your strength and endurance. 

*For an extra challenge, perform this exercise in a squat position to target the glutes. 

Battle rope power slam

Target: core, shoulders, back, biceps, triceps, chest

1. When performing a power slam, stand upright with your feet hip-width apart. 
2. Take both ends of the rope in each hand. 
3. Using your whole body, bring the rope up in the air and then slam it on the ground. 
4. When doing a power slam, raise your arms above your head and bend your knees slightly as you bring the rope down.  

Functional training at its best with exercise equipment from ShapeNation

Discover even more functional training equipment to get you out of any training plateau. From resistance bands to balance boards, ShapeNation has the equipment you need to put the fun back into your workout.