Lots of ways to use Manila Ropes
The most common ropes exercises include making Waves and Slams, where you are using total body flexion and extension as you slam the ropes down for strength, power and endurance. Waves can be varied in nearly infinite combinations of a wide range of elements:
- Up-and-Down Waves, Alternating/Reciprocating, Criss-Cross movements;
- Grappler Toss moves, where you are creating internal and external rotary movements;
- Incorporating Squats and Lunges, including forward, reverse, and lateral movements as well adding in lower body plyometric movements like jumping squats, lunges and lateral hopping movements;
- Adjusting your reps and durations, with high intensity interval training being particularly effective with ropes;
- Train solo and with a partner; you can have another training partner “call out” movements to keep the exercise unpredictable and fresh, increasing your reaction time;
- Even changing the grip to where the end of the rope is facing up is a great variation with an added challenge;
- Vary your training position, from standing and kneeling to sitting on a stability ball, or even laying face down doing single arm waves;
Ropes can also be used for more than undulating. You can also use your ropes for more traditional strength exercises like rows and pull-ups by throwing it over a firm anchor and using it to pull yourself up. This poses an excellent grip challenge with to improve both grip and pulling/rowing strength.
And, the longer ropes are excellent tools for pulling and dragging sleds and heavier objects – even a game of tug a war can prove to be quite a full body challenge.
