4 Ways to Use Battle Ropes for A Better HIIT Workout

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4 Ways to Use Battle Ropes for A Better HIIT Workout - Thomas DeLauer


These little guys, battle ropes, will absolutely change the way that you do high-intensity interval training, no matter what level you are at, whether you're just a beginner that's just getting started doing HIIT or you're someone that's experienced with doing plyometrics and HIIT training, functional training, you name it. If you do those right, you're going to get a better metabolic result, and we're going to dive into four different ways that you can use battle ropes.

But before we get into the specifics and the technical aspect of this, I want to give you an explanation as to why incorporating your upper body as much as possible in your HITT workouts is going to be the key to getting better results. It's about getting the full body involved. There is scientific evidence that using the upper body, specifically, with high-intensity interval training is going to get you better results.

So let's go ahead and break down why working the upper body with high-intensity interval training is so imperative. You see, it's actually pretty common knowledge amongst the scientific community that when you work the upper body, you have a harder or greater work component. That just means that the body has to work harder in order to incorporate. So if you are working equally hard on your lower body as you are on your upper body, you're going to get a higher heart rate and a higher blood pressure out of working your upper body.

what happens is with larger muscles down in the lower body like the legs, we have muscles that can assist in the contraction of that arterial wall. So basically, the muscles in the legs are big enough to help push the blood along.

So what's happening is in your upper body, you have less muscle mass than the legs, so you don't have the muscle mass to squeeze the blood back a little bit. You're relying purely on the arterial wall. You're relying on the muscle contraction of the arterial wall itself. So you end up getting your heart to work a lot harder.

So you're in a pretty unique situation where you actually have to pump more blood to get the same desired result out of moving the arm than you would the leg. So that's why battle ropes and things like that are a great, great thing to add into your HIIT routine.

So let's go ahead and let's get into these movements. So here are four ways that you can use battle ropes. Because quite frankly, battle ropes are commonly done wrong. People don't always do battle rope movements right, and they actually lead themselves up to getting hurt. So the first one that I want to show you is a traditional battle rope movement. It's going to be traditional, actually like using both arms and using the battle rope the way that you should.

if you're just starting out with battle ropes, I don't recommend that you do that, and one of the ways that you can get around this is by using a little bit of a lighter battle rope. In this case, I'm using a heavier battle rope, so it's a lot easier for me to accidentally get into that hop.

you would actually incorporate your rear delts, your anterior delts, your medial delts, and of course, the arms and triceps and that mid back. You're going to use a lot of rhomboids and a lot of trapezius. So you just want to make sure that you're keeping cognizant of that, and you don't want to bring your arms up higher than about your forehead. And a less simple movement, and it's one that's going to get you a lot of rapid blood flow and get that heart rate elevated super super quick.

if we're trying to just get maximal heart rate, we want to keep the movement slow and controlled. So you want to sit back into the athletic position and then you want to start slow, and then you want to rapidly speed up until you get in a rhythm. So you're doing really short little motions. You're only coming between maybe a 12- and 16-inch area in front of your body with the ropes. This is allowing you to get the heart rate where we want it without constantly having a break.
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