If you’ve already read the first part of our two-part series on beginner-level heavy rope exercises , you should already have five exercises to have started with.
In this post, we’re going to build on that with another five exercises to give you a full beginner’s exercise plan on the heavy ropes.
6. Heavy Ropes Clockwise Arm Circle
What it’s used for
This exercise focuses on the shoulders, upper back, and chest muscles. It is rhythmic in nature, so it is appropriate for conditioning. In addition, performing the exercise requires you to use your core and lower body in a stabilizing role.
What you need before trying
• Ability to perform a quarter squat.
• Enough strength to lift the rope with straight arms.
• Understanding how to use the one-handed grip on the heavy ropes.
What to do
• Secure the heavy rope and take a one-handed grip on the rope.
• Stand so that you are holding the ends of the reap at the sides.
• Set the back.
• Keep the weight on the heels.
• Pushing the hips back, move into a quarter squat.
• From this position, lift the arms out to the sides until they are parallel to the floor.
• While keeping the arms parallel to the floor, make large clockwise circles with the arms for the desire time.
Notes
• Keep the back set throughout the exercise.
• Keep your weight on your heels throughout.
• Keep the arms parallel to the floor.
7. Heavy Ropes Counterclockwise Arm Circle
What it’s used for
This exercise focuses on the shoulders, back, and chest muscles. It is rhythmic in nature, so it is appropriate for conditioning. In addition, performing this exercise requires you to use your core and lower body in a stabilizing role.
What you need before trying
• Ability to perform a quarter squat.
• Enough strength to lift the rope with straight arms.
• Understanding how to use the one-handed grip on the heavy ropes.
What to do
• Secure the heavy rope and take a one-handed grip on the rope.
• Stand so that you are holding the ends of the rope at the sides.
• Set the back.
• Keep the weight on the heels.
• Pushing the hips back, move into a quarter squat.
• From this position, lift the arms out to the sides until they are parallel to the floor.
• While keeping arms parallel to the floor, make large counterclockwise circles with the arms for the desired time.
Notes
• Keep the back set throughout the exercise.
• Keep your weight on your heels throughout.
• Keep the arms parallel to the floor.
8. Heavy Ropes Towing
What it’s used for
Towing is an exercise that you can do for distance. It is appropriate for a conditioning workout and for a workout aimed at increasing strength. It challenges the muscles of the lower body and requires the core to stabilize the trunk.
What you need before trying
• Ability to perform a quarter squat.
• Enough strength to lift the rope over the shoulder.
• Understanding how to use the two-handed grip on the heavy ropes.
What to do
• Secure one end of the rope around the object that is to be towed.
• Face away from the object.
• Sling one end of the rope over each shoulder and grip the ends.
• Set your back.
• Move into a quarter squat and lean forward.
• Walk forward, dragging the object behind you, for the desired distance.
Notes
• Keep the back set throughout the exercise.
9. Heavy Ropes Pulling
What it’s used for
Pulling is another exercise that can be done for distance. It is appropriate for a conditioning workout and for a workout aimed at increasing strength. If focuses on the muscles of the shoulders, upper back, and biceps and requires the core to stabilize the trunk.
What you need before trying
• Enough strength to lift the rope.
What to do
• Secure one end of the heavy rope to the object that is to be pulled.
• Sit down an appropriate distance away from the object.
• Sit up tall and set the back.
• Grip the end of the rope closer to you with an overhand grip.
• Pull the object toward you with the left hand.
• Continue alternating hands until the object has traveled the desired distance.
Notes
• For this exercise, wearing gloves might be a good idea to keep the hands from blistering.
• Sit up tall and keep the back set.
• Avoid swinging the upper body to help pull the object toward you.
10. Heavy Ropes Tug of War
What it’s used for
This total-body exercise develops strength, endurance, and trunk and lower-body stabilization. In addition, it is fun and introduces some competition into training.
What you need before trying
• A partner of similar size to yourself.
• Ability to move into a quarter squat.
• Ability to hold the rope.
What to do
• Stretch the heavy rope out on the ground.
• Partners stand at opposite ends of the rope, facing each other.
• Grasp the rope with a two-handed grip and stand up.
• On command, attempt to back up or pull the rope toward you. The idea is to move the other person forward without being moved yourself.
Notes
• For this exercise, wearing gloves might be a good idea to keep the hands from blistering.
Ok so now that you have your beginner’s guide to the heavy ropes, it’s time to get to work. Give yourself some time to get acclimated to the exercises and build off of it progressively.
From there you can intensify your workout by graduating to advanced heavy rope exercises or you can use the MASS Suit to really push your body to the limit .
