3 Tips For Beginners

  1. Start small
  2. Relax
  3. Breath

1. Start Small

When you start training battle ropes only use small to medium size waves ensuring your arms stay between your shoulders and hips.

We include larger waves later once you have proficient technique and have increased your power output and work capacity.

The quicker you move your arms and the more force you put into the rope the better your wave will travel towards the anchor point.

2. Relax

If you’re too rigid, grip the rope too tight or use too much tension you’ll fatigue very quickly.

Stay relaxed and let the ropes flow from the body into the rope, move your arms the way the rope moves in a bullwhip motion.

Your shoulders should stay relaxed and packed down (not shrugging) with your feet placed hip width apart in an athletic stance and your feet planted firmly on the floor.

3. Breath

Managing your breath when training with battle ropes is key to increasing your velocity and work capacity.

Working continuously for 10, 15, or even 20-minutes will challenge you both physically and mentally, if you can stay relaxed under physical stress, you’re able to push through demanding workouts and build mental fortitude.


  1. Keep the lips closed
  2. Place the tongue on the roof of the mouth
  3. Inhale and exhale through the nose
  4. Match your breath to your movement, get into a rhythm

Only use nasal breathing, your mouth should remain closed through the entire set whether it’s for 30 seconds or 30 minutes.

Managing your breath and developing your diaphragm will help reduce stress and keep your body from entering flight or fight mode.