Training with ropes will help you pump every muscle. But that’s not the only advantage of the equipment

The rope is a very popular and very interesting equipment for Crossfit. Due to its length and weight, it will make a significant contribution to your training process and will help to pump almost the whole body. In addition to this, the rope will also be able to give an excellent cardio load. Today, together with a fitness trainer, we will tell you how and why this equipment is used in sports and how to train with it correctly to achieve maximum results.

international class fitness trainer

“Training with a rope has a number of benefits that help you improve your fitness and achieve new sports results.”

What are crossfit ropes and why are they needed?

The use of ropes in crossfit has become popular among athletes of all fitness levels. Initially, they were used in the training of mixed style fighters, as well as in sambo and boxing.

One of the main benefits of training with rope is the development of explosive strength and endurance. Training with ropes helps to strengthen upper body muscles such as shoulders, back and arms. They are especially beneficial for athletes involved in sports that require strength and endurance in this area, such as kettlebell lifting or mountaineering.

Igor Savin: “In addition, training with a rope helps to develop coordination and agility. When performing exercises, it is necessary to control body movements and maintain balance. This requires the use of skills that are named above.”

How to choose a rope and train with it correctly?

The basic movements with a rope are wave making and climbing. To maximize results, you need to properly customize the difficulty of the workout. Varying the length and thickness of the rope can greatly affect the intensity of the workout. A thick and short rope puts a high strain on the muscles and requires more strength to perform the exercises. A thin and long rope, on the other hand, puts less strain on the muscles and allows you to perform more repetitions.

You can also increase or decrease the difficulty of the workout by changing the angle and height of the rope. The vertical position of the rope loads the muscles of the arms and back, while the horizontal position allows you to use the muscles of the legs and buttocks more effectively.

Igor Savin: “It is important to take into account the individual characteristics of each athlete when choosing the complexity of rope training. Beginners are recommended to start with lighter variants of training to gradually adapt their body to the load. Advanced athletes can be given heavier workouts to achieve new sporting results”.

An important point: the load does not depend on the weight of the rope, but on the speed at which the exercise is performed.

The main difference between exercise rope and other ropes is its material. Crossfit uses ropes made of nylon and polyester, they are stronger and more durable. Such a rope by its characteristics is better than ropes designed for tug-of-war.

How to warm up before training with rope?

Warming up should never be forgotten. And even more so when it comes to training with such a projectile as a rope. During the exercises, you will make a lot of sharp movements. Warming up is necessary to avoid injuries.

Warm-up should be complete and consist of cardio, dynamic stretching and joint exercises. The focus is on the target joints (elbows, shoulders, hips and knees) and the muscles of the arms, back and legs. Simple movements are used to warm up. Next, mobility exercises are performed for the shoulder girdle.

Top 8 exercises with ropes

There are a huge number of exercises with it. Now we will tell you.

Alternating wave

Technique

• Stand up straight, with your feet resting on the floor.
• Slightly tilt the body forward, while keeping the back straight with a natural bend.
• Your feet should be shoulder width apart or slightly further apart.
• Take the ropes in your hands and start alternating swinging (right arm up, left arm down).
• The main force should be created by the strength of your hands and forearms.

Wide alternating wave

Technique

• Starting position is the same, tilt the body slightly forward without bending the back.
• Feet at shoulder width or a little further.
• Take the ropes in your hands, and your hands should be wider than shoulder width, so the exercise will be much more difficult to perform.
• Perform alternating swings similar to the previous exercise.

Straight wave

Execution technique

• The exercise is performed in the same position as the alternating wave.
• Tilt the body slightly forward, but do not bend the back.
• Put your feet shoulder-width apart or slightly further apart.
• Neck in a neutral position, gaze directed at the base of the ropes.
• Bend your knees slightly.
• Begin to perform synchronized swings with both hands.
• Breathe evenly during the exercise.

Swings with ropes

Technique

• Stand in a wide-legged position, hold the ropes in front of you, arms slightly bent at the elbows.
• Take your arms to the sides, perform the movement mainly in the shoulder joint up to the level of parallel of the arm with the floor.
• Make a powerful swing and bring your arms down to the starting position.
• Keep your breathing even throughout the exercise.

Jumps with powerful claps

Technique

• Stand straight, legs bent at the knees.
• In the hands take both ends of the rope, the projectiles should not be stretched.
• Go into a half squat.
• From this position on the inhale perform a jump and at the same time swing your arms so that the ropes rise above the level of your head.
• As you exhale, return to the half squat position and slam the ropes hard against the floor.

Rope climbing

Technique

• Grab the rope above your head with your hands, your arms should be almost straight.
• Fix the rope with your feet so that one foot touches the rope with the toe and the other with the heel.
• The legs should be crossed.
• Bend your legs and clamp the rope a little higher than it was before.
• Quickly grab the rope with your hands.
• Breathe evenly.

Standing rope throw

Technique

• Stand up straight, bend your legs slightly at the knees.
• Do not bend your back.
• Take the ends of the ropes in your hands.
• Feet shoulder width apart.
• Make a powerful movement with your arms and lift the ropes up so that they are above your head.
• Then return to the starting position.
• Keep your breathing steady as you perform the exercise.

Lunges with ropes hitting the floor

Technique

• Stand up straight with your feet about shoulder width apart.
• Take the ends of the ropes in your hands, legs slightly bent at the knees.
• Lunge with your left leg so that the angle in the knee is 90 degrees.
• Throw the rope over the knee of your front leg several times back and forth.
• Then return to the starting position.
• Repeat the same elements, but use your right leg this time.