Battle Rope Slams: How-to, Tips & More
The Battle Rope Slams is a beginner cardio exercise for your cardiovascular. You do it with battle rope. It is a good fit when your goal is general fitness.
Besides the cardiovascular, it also works your shoulders and abs, so it fits well in a session that trains those muscles together.
Muscles worked
Cardiovascular
Primary
Shoulders
Secondary
Abs
Secondary
How to do the Battle Rope Slams
- Hold one rope end in each hand and stand in a half squat.
- Raise both arms overhead together.
- Slam both ropes down hard at the same time.
- Repeat at a steady fast pace.
Battle Rope Slams tips
- Use your whole body, not just your arms.
Sets and reps
Most lifters do well with 20 to 45 reps per set, and 20 to 45 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Battle rope
Type
Cardio
Battle Rope Slams alternatives
Frequently asked questions
What muscles does the Battle Rope Slams work?
The Battle Rope Slams mainly works your cardiovascular, with help from your shoulders and abs.
How many sets and reps should I do?
A good starting point is 20 to 45 reps per set, and many lifters get the best results between 20 to 45 reps. Use a weight that leaves one or two reps in reserve.
Is the Battle Rope Slams good for beginners?
Yes. The Battle Rope Slams is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Battle Rope Slams?
You need battle rope.
Add Battle Rope Slams to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon