Want to Get Ripped & Strong? "Battling the Rope" Could be THE Exercise to Do! The "Battle" is More Demanding Than Squats, Lunges and Deadlifts - Only Burpees Come Close
|Battle the rope, folks!|
Now, the SuppVersity is not the place where "anyone's" assessments are posted. What we are interested in are hard facts. Hard facts as they are produced by scientific studies like the one Nicholas A. Ratamess, Joseph G. Rosenberg, SamanthaKlei, Brian M. Dougherty, Jie Kang, Charles Smith, Ryan E. Ross, and Avery D.Faigenbaum conducted (Ratamess. 2014).
The corresponding paper is about to be published in one of the upcoming issues of the Journal of Strength and Conditioning one of the few go-to journals for everyone interested in the irongame.
In their study, the scientists from the Department of Health and Exercise Science at the College of New Jersey had 10 well-trained men (age = 20.6 ± 1.3 yrs) perform 13 resistance exercise protocols on separate days and in random order; and believe it or not, the guys performed exactly one, and only one, of the following exercise programs per session:
- free-weight exercise protocol - subjects performed 3 sets of up to 10 repetitions with 75% of their one repetition-maximum (1RM)
- push-up and push-up on a BOSU® ball protocol - subjects performed 3 sets of 20 repetitions
- burpee and push-up with lateral crawl protocol - subjects performed 3 sets of 10 repetitions
- plank and battling rope circuit protocol - subjects performed 3 sets of 30-sec bouts.
|Figure 1: Energy expenditure in kcal/h during the different exercises (Ratamess. 2014)|
The free weight exercises, on the other hand, were rather disappointing. Outside of the squat (19.6 ± 1.8 ml · kg -1 · min -1 ), deadlift (18.9 ± 3.0 ml ·kg -1 ·min -1 ), and lunge (17.3 ± 2.6 ml ·kg -1 ·min -1 ), the energy expenditure was rather mediocre. The same could be said for push-ups and push-ups on the "bogus ball" (aka BOSU® ball) which turned out to be similarly ineffective as means of getting rid of yesterday's cream cake.
- Ratamess, NA, et al. "Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises." Journal of Strength and Conditioning Research (2014). Publish Ahead of Print - DOI: 10.1519/JSC.0000000000000584