Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Battle Ropes

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts, Forearms

Also abs, quads

You need

Battle or climbing rope

How to do itPictures · 3 steps
1Whip
2Whip
Main musclesAlso working
  1. 1Athletic stance, knees bent
  2. 2Make waves from the shoulders, fast and steady
  3. 3Keep your core braced

Most common mistake

Standing upright and using only the arms.

Watch a demo
C
For functional
#44 of 45
See the full list →
Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
TransferGood
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • AWall BallOther

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280