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Behind GT12: How To Master The Battle Ropes Station

Most GT12 goers have their own ‘’go to’’ station and gear that they feel more confident using. For some it’s the skill mill or the max trainer, while others prefer the free weights or kettlebells.

But then there is the other equipment that most people politely avoid, the slightly scary looking stuff. Of course I am talking about the battle ropes because if you are not training with a personal trainer there is no chance you will go near them.

If the word ‘battle’ in a piece of equipment is causing you a little bit of anxiety, you are not alone. But if you are feeling courageous and up for the challenge, this conditioning system can deliver body-transforming benefits and the good news is that no ‘battle’ is required.

So here is how to master the battle ropes station:

Some of the benefits that the battle ropes offer are: full body strength training, grip strength, as well as cardio. They are specifically great for targeting your core and upper body, since those are your primary movers in battle ropes training.


The Wave

Probably the most common battle rope swing, the standard wave is a great way to focus on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you’re ready to step up the difficulty, switch to a double wave, where your arms move in tandem.

The Slam

Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.


Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set.


You can use these ropes for a variety of exercises and workouts, including high-intensity interval training. With battle rope exercises, you may increase your cardio capacity, burn more calories, boost your mental fortitude, and improve your coordination, along with many other fantastic advantages.

So now you have it! Next time you are doing your favourite GT12 class go show them how good you are at the battle ropes! 

Experience the Power of Group Fitness with the Results of Personal Training: Download your FREE week of GT12 now! 

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