Every athlete has some weakness.
Whether it be speed, strength, flexibility, coordination or the ability to maintain proper movement mechanics throughout the course of exercise or sport.
I have weak ankles. It’s true. I am not good at field drills and lack at sports where fast feet are required. Does this mean I should avoid those activities altogether? Nope. It means I need to improve my ankle stability and strength. Performing rudimentary drills to focus on those issues is in my current training program.
I enjoy exposing athletes’ weaknesses, especially if they are advanced or very strong. Today’s exercises with the battle ropes are some I use to tax an athlete to expose and further improve some major weaknesses.
Battle ropes are showing up in gyms and garages. If you choose to buy them, they can be found in most sporting goods stores. They are a good way of combining strength and endurance.
Most battle ropes are roughly 30 to 40 feet long. They typically have a 1.5- to 2-inch diameter. They are designed to be awkward.
Most drills for battle ropes are arm and shoulder intensive but that doesn’t mean you can’t get creative and incorporate a leg movement, too.
Battle ropes need to have a strong anchor point. A heavy squat rack or piece of gym equipment works well. I have even used 100-pound dumbbells to anchor them. Give yourself plenty of room and be courteous of the gym space. Don’t anchor your rope on a machine or rack that another person is using. Don’t be in the way of people walking around the gym. Swinging ropes in the middle of a walkway makes for a dangerous game of double Dutch.
Most people get exhausted very fast on their first time swinging ropes. One reason is because they are not used to using their upper body in that fashion. The more practice, the longer they can swing the ropes.
As a trainer, I look for form. A person needs to be able to maintain some general but important body positions. The first thing I look for is core weakness manifest by a rounded spine during the battle rope drills. If the core is strong and active then the spine will be straight.
The shoulders need to be pulled back. They should not be shrugged, forward or internally rotated. If the back is strong, the shoulders will generally stay in a good position.
The hips need to be holding the majority of the body’s weight. If a person is standing straight up then the lumbar absorbs the natural sway of the body during movement. If the hips are hinged then the spine can stay straight without taking a beating. If the athlete is on the toes then the hips are underused and the knees are overloaded.
Watching these form requirements on a simple and awkward tasks such as swinging the battle ropes gives me a good idea of how the athlete performs in other areas.
Focusing on keeping the back straight, the hips engaged and the shoulders protected will force you to make other movements efficient and aid in preventing injury.
Since the battle ropes are an intense exercise, you need to use them as such. But, performing 20 minutes of battle rope slams unbroken may not be advised. When starting out, I recommend using a repetition constraint. This looks like the typical set and repetition breakup. For example, two sets of 10 repetitions will be enough for a first exposure to an exercise like the slam. Four sets of 16 repetitions would be a good first exposure to the seated battle rope throw.
Pay attention to the universal form positions. If you start to degrade, you have two options: Fix it and continue with the set or stop and rest. When fatigue really starts to set in, people are less aware of position and less able to correct themselves midset. At this point, it is advised to stop and rest.
If you feel conditioned and are able to keep form throughout your sets, progress your workout to a time constraint. Working 30 to 60 seconds for four to eight sets with 20 to 30 seconds of rest between sets may be just the thing you need to intensify your workout.
Instructions for Seated Throws
Anchor the battle ropes at a secure point. Lay the rope so the ends are even and next to each other. Sit on the floor with the hips next to the end of the battle ropes. Straighten the legs and back and contract the core. Check that the shoulders are in their correct position. Hold the ends of the rope like a joystick in each hand and position both hands on one side of the body.
Using the back and shoulder muscles, lift the ropes above the head and over to the other side of the body.
Repeat for five to 20 repetitions for two to four sets. Form flaws include letting the spine bend or the shoulders come out of position. As fatigue sets in the form will degrade slowly. Be smart and don’t continue if the body comes out of an ideal position.
Instructions for Slams
Stand in a quarter-squat position. The feet should be outside hip width. Hinge at the hips; keep the core and back straight. Hold the ends of the rope so there is some slack in the overall length of the rope.
Using power from the hips, violently straighten the whole body and raise the arms overhead. Powerfully bring the ropes back down to a loud slam.
Perform five to 20 reps for two to four sets. Form flaws include shortening the range of motion. The body and arms should be extended at the top of the movement. The spine needs to be straight. As fatigue sets in the body resorts to deriving power from the lumbar portion of the back. This can cause pain in that region.
— Chris Huth is a Las Vegas trainer. He can be reached at firstname.lastname@example.org. Consult your physician before beginning any exercise program.