1441 Fitness Battle Rope (9 to 15 Metre) - 9M

How Do You Use Fitness Ropes?

Fitness Ropes are an intense workout , but they are easy to learn or use. The most common exercises people use are making waves and slams, when you are using total body flexion and extension as you slam the ropes down for strength, power and endurance. Waves can be varied in nearly infinite combinations of a wide range of elements:

Grappler Toss moves, where you are creating internal & external rotary movements.
Up-and-Down Waves, Alternative/Reciprocating and cross movements.
Adjusting your reps & durations, with high intensity interval training being particularly effective with ropes.
Incorporating Squats & Lunges, including forward, reverse & lateral movements as well as adding in lower body plyometric movements like jumping squats, lunges & lateral hopping movements.
Even changing the grip to where the end of the rope is facing up is a great variation with an added challenge.
Train solo & with a partner, you can have another training partner "call out" movements to keep the exercise unpredictable & fresh, increasing your reaction time.
Vary your training position, from standing & kneeling to sitting on a stability ball, or even laying face down doing single arm waves.