When Genesis "Rope" is a good thing! Join the battle

In recent years, combat ropes have begun to appear in gyms, and not just in CrossFit / Functional gyms!

As you have probably gathered from many of my training videos, I am a big fan of exercises on combat ropes - I even have one setup in my garden!

So why am I such a big fan!?

Well, this simple and cheap equipment provides a wide range of opportunities for exercise and throws into a cardio element with which several machines or training equipment can compete!

This is a super dynamic and powerful workout tool that will give you air conditioning, while building strength. This is also a great addition to your HIIT workout or routine!

In good gymnasiums there will often be a variety of ropes from thin / light to thick and heavy. While there are literally dozens of combat rope exercises, here are some of the best ones:

1) Power Slam:

This exercise for battle is great for abs and lats. It has similar advantages for balls for balls, but much more freely and efficiently, since you do not need to constantly lift the ball from several positions!

Power Slam Exercise:

a) Pull the ropes in front of you.

b) With legs approximately shoulder-width apart, each rope ends in each hand. Grasp the rope with the palms facing inward.

c) Move the rope over your head before pushing them to the ground as hard as you can.

d) When you slap the ropes down, you must follow them into a squat position, your back straight.

e) Return to the starting position and repeat!

2) "Variable wave":

This is the most frequently performed combat rope exercise. This is my favorite exercise on the rope, although I often add variations to it, such as kneeling or standing at the Bosu Ball!

This exercise involves moving the ropes as quickly and rhythmically as possible while maintaining a good shape.

Alternating wave exercises:

a) Stand in front of an elongated rope, with one rope in each hand and the palm facing inward.

b) Bend your knees and lean forward slightly. Beat the first rope with one hand to create a wave pattern that reaches the fixed point of the rope.

c) Now perform the same movement with the alternating end of the rope, almost immediately after it began at the first. Two waves should follow one after the other.

d) Replace the waves as quickly and continuously as possible!

3) "Star Jump"

We all love Star Jumps - don't we? !!

Well, the combat rope version makes this plyometric classic move to a new level!

Star Jump Exercise Details:

a) Stand in front of an elongated rope, with one rope in each hand and the palm facing inward.

b) Place the legs together.

c) Explode into a jump from a height, jumping with your feet on the sides, at the same time raising your arms straight to the side and rising into the air.

d) Each jump from a star must end with arms and legs that form an “X” shape.

Now you know the moves go out and let them go!

It may take several attempts to master the form and movement, but it is worth it!