A CE sponsored Exclusive Research

Muscle Activation
During Several
Battle Rope
Exercises
By Austin Salzgeber, MS, John P. Porcari, PhD, Charlend
Howard, MS, Blaine E. Arney, MS, Attila Kovacs, PhD,
Cordial Gillette, PhD, and Carl Foster, PhD, with
Daniel J. Green

Battle ropes have become a mainstay in

fitness facilities in recent years, typically coiled
in the corner of the gym until someone drags
them out and gets to work performing any of The Study
a variety of movements, often to the wonder of Because battle ropes are not “lifted,” traditional
the rest of the gym members. methods of measuring resistance (e.g., percentage of
one-repetition maximum, or %1-RM) are not applicable,
Battle ropes are versatile, in that they can be used
so it is difficult to assess how much muscles are being
for cardiorespiratory or muscle-strengthening exercise,
taxed and whether they are being worked sufficiently to
typically in a high-intensity interval training (HIIT) format.
elicit strength gains.
A workout usually consists of alternating bouts of high-
Measuring EMG responses solves this dilemma. EMG
intensity exercise followed by either low-intensity exercise
is used to determine electrical activity within a muscle,
or complete rest. Intensity can be altered by changing rope
which is proportional to the forces being produced by
length (they range from 10 to 100 feet), rope thickness (1
that muscle (Kraemer et al., 2002).
to 2 inches in diameter), wave velocity, amplitude, anchor Twelve apparently healthy volunteers between
position or the amount of muscle mass used. the ages of 20 and 24 years old took part in this
Anyone who has ever worked with battle ropes knows they study (Table 1). They were required to have previous
are hard work—but how hard? For this first of two studies experience with resistance training, preferably battle
on the effectiveness of training with battle ropes (the second rope training.
study will be published in a future issue of CERTIFIED), ACE
asked John P. Porcari, PhD, and his research team in the Table 1
Department of Exercise and Sport Science at the University Descriptive Characteristics of Subjects (N=12)
of Wisconsin–La Crosse to (1) compare electromyographic Mean ± SD Range
(EMG) response in various muscles during five different battle
Age (years) 22.8 ± 1.27 20–24
rope exercises to determine which exercises produced the
Height (cm) 177.6 ± 6.4 167.6–190.5
greatest muscle activation and (2) determine if the muscles
tested were activated to a sufficient degree to increase Weight (kg) 80.8 ± 11.1 59.0–95.3

muscular strength. Note: SD = Standard deviation

AMERICAN COUNCIL ON EXERCISE® ACE CERTIFIED • November 2019

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 Each subject participated in one practice session, The eight muscles evaluated in this study were as follows:
during which the battle rope exercises were � Vastus medialis � Gluteus maximus
demonstrated and the subjects were given time to � Erector spinae � External oblique
practice. All exercises were performed with feet shoulder-
� Rectus abdominis � Upper trapezius
width apart, knees slightly bent, back straight, a slight
forward lean of the torso, elbows extended, and handles � Anterior deltoid � Palmaris longus
held with a handshake grip. Exercises were performed The subjects then performed the five battle rope
at a self-selected pace, but the subjects were told to exercises described above.
perform the exercises as vigorously as possible.
The following five exercises were performed:
ÎÎ Double-arm slams: The subject brought both ends of
The Results
the battle rope near or above their head with shoulder Muscle activation for each of the eight muscles during
flexion. Forceful shoulder extension occurred to cause each exercise is presented in Figures 1 through 8. The
the battle rope to hit the ground as hard and fast as muscle activation data were compared to a threshold of
possible. 40% of MVIC, as it is generally accepted that a muscle
must be contracting above 40% MVIC in order to gain
ÎÎ Double-arm waves: The subject held both ends of the
strength (Fry, 2004).
battle rope. The subject kept his or her arms in front of
The findings of this study can be summarized as follows:
the torso by flexing the shoulders until the battle rope
handles were approximately shoulder height, and then ÎÎ All eight muscles tested were contracting above 40%
extended the shoulders until the handles were even with MVIC during double-arm slams and double-arm waves.
the waist. The arms moved up and down in unison. ÎÎ All of the muscles were contracting above 40% MVIC
ÎÎ Double alternating arm waves: The subject held both during double alternating waves, except for the vastus
ends of the battle rope. The subject kept the arms in medialis and the rectus abdominis.
front of the torso by flexing the shoulders until the battle ÎÎ All of the muscles were contracting above 40% MVIC
rope handles were approximately shoulder height, and during double outside circles, except for the rectus
then extended the shoulders until the handles were even abdominis and anterior deltoid.
with the waist. The subject alternated the extension and ÎÎ All of the muscles were contracting above 40% MVIC
flexion of each shoulder with each arm, so the arms during single-arm waves, except for the vastus medialis,
moved in opposite directions. gluteus maximus and the rectus abdominis.
ÎÎ Single-arm waves: The subject held one end of the ÎÎ The vastus medialis, gluteus maximus, erector spinae
battle rope with a single arm. The subject flexed the and rectus abdominis worked significantly harder
shoulder until the battle rope handle was approximately during double-arm slams than during any of the other
shoulder height, and then extended the shoulder so the exercises.
handle was approximately waist height.
ÎÎ The external oblique worked significantly harder during
ÎÎ Double outside circles: The subject held both ends double-arm slams, double alternating waves and
of the battle rope, and the handles stayed near the single-arm waves than during double-arm waves and
abdominal region throughout the exercise. The subject double outside circles.
slightly raised and externally rotated both shoulders
in a circular motion and then internally rotated both in ÎÎ The anterior deltoid worked significantly harder
during double-arm slams, double-arm waves, double
a circular motion. The circles being made by the arms
alternating waves and single-arm waves than during
going in opposite directions.
double outside circles.
On the testing day, the subjects performed an active
ÎÎ For the upper trapezius and palmaris longus, there
warm-up consisting of five minutes on a stationary bike
were no significant differences among the exercises.
and three minutes of battle rope exercises. After having
electrodes placed on various muscles, they performed a ÎÎ It should be noted that for the erector spinae, data
maximum voluntary isometric contraction (MVIC) for each were only available for nine subjects due to technical
muscle using manual muscle techniques (i.e., the subjects difficulties.
were asked to contract with as much force as possible Dr. Porcari nicely summarizes these complex and
against an immoveable object, which gives the research extensive results: “Battle ropes provide a tremendous
team a maximal EMG reading for that particular muscle). total-body workout, but variety of movement is key.”

2 | November 2019 • ACE CERTIFIED AMERICAN COUNCIL ON EXERCISE®

The Bottom Line in his or her training, double-arm slams would be the
optimal choice, as it was the best exercise for activating
The main purpose of this study was to determine if the majority of the muscles tested. This is because there is
battle rope exercises can overload more vertical motion of the entire body,
the muscles enough to improve “Battle ropes as the subjects brought the battle rope
muscular strength. With a few
provide a tremendous
above their heads and then forcefully
exceptions, most of the muscles slammed the rope into the ground. Also,
were contacting at or above the
40% MVIC threshold for the majority
total-body workout, exercise with the battle rope was shown
to positively affect grip strength, as
of the exercises. but variety of reflected by the fact that the palmaris
If someone had to choose a single longus was contracting in excess of
battle rope exercise to include movement is key.” 75% of MVIC during all exercises.

Vastus
medialis

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles
Figure 1
Activation of the vastus medialis for the five battle rope exercises. Dashed line
depicts threshold for increasing muscular strength.
*Statistically significantly greater than all other exercises (p<.05).

Gluteus
maximus

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles
Figure 2
Activation of the gluteus maximus for the five battle rope exercises. Dashed line
depicts threshold for increasing muscular strength.
*Statistically significantly greater than all other exercises (p<.05).

AMERICAN COUNCIL ON EXERCISE® ACE CERTIFIED • November 2019

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 Erector
spinae

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 3
Activation of the erector spinae for the five battle rope exercises. Dashed
line depicts threshold for increasing muscular strength.
*Statistically significantly greater than all other exercises (p<.05).

External
oblique

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 4
Activation of the external oblique for the five battle rope exercises. Dashed line
depicts threshold for increasing muscular strength.
*Statistically significantly different than Double-arm Waves and Double Outside
Circles (p<.05).

4 | November 2019 • ACE CERTIFIED AMERICAN COUNCIL ON EXERCISE®

 Rectus
abdominis

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 5
Activation of the rectus abdominis for the five battle rope exercises. Dashed
line depicts threshold for increasing muscular strength.
*Statistically significantly greater than all other exercises (p<.05).

Upper
trapezius

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 6
Activation of the upper trapezius for the five battle rope exercises. Dashed
line depicts threshold for increasing muscular strength.

Interested in more battle rope exercises? Check

out this Total-body Battle Ropes Workout,
which includes a warm-up and nine exercises.

AMERICAN COUNCIL ON EXERCISE® ACE CERTIFIED • November 2019

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 Anterior
deltoid

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 7
Activation of the anterior deltoid for the five battle rope exercises. Dashed line
depicts threshold for increasing muscular strength.
*Statistically significantly greater than Double Outside Circles (p<.05).

Palmaris
longus

Double-arm Slams Double-arm Double alternating Single-arm Waves Double Outside

Waves Waves Circles

Figure 8
Activation of the palmaris longus for the five battle rope exercises. Dashed
line depicts threshold for increasing muscular strength.

This research confirms that battle rope exercises ongoing blog series covering lifestyle change for NBCbetter.
may be a great addition to a client’s workout program com. He has also written feature articles for local publications
and offer a full-body training regimen that is fun and in Western North Carolina (WNC), including WNC Parent and
challenging. So, encourage your clients to uncoil those WNC Magazine.
ropes and take advantage of this versatile and effective
workout tool.  REFERENCES
____________________________________________________ Fry, A. (2004). The role of resistance exercise intensity on muscle
Daniel J. Green is ACE’s Senior Project Manager and Editor for fibre adaptations. Sports Medicine, 34, 663–679.
Publications and Content Development. In addition to his work
Kraemer, W.J. (2002). American College of Sports Medicine position
with organizations including the International Association of stand: Progression models in resistance training for healthy adults.
Fire Fighters and Agriculture Future of America, Daniel writes an Medicine & Science in Sports & Exercise, 34, 364–380.

6 | November 2019 • ACE CERTIFIED AMERICAN COUNCIL ON EXERCISE®