Australian_Mens_Fitness_2016_08_

Your 60-second

upper-body fix

■

Once only glimpsed in

training montages and

trend-setting boutique gyms,

battle ropes are fast becoming

as ubiquitous as kettlebells.

And they’re not just a gimmick —

cardio-conditioning options that

emphasise the upper body are

thin on the ground, and using the

ropes will increase your lactate

threshold across your arms,

shoulders and pecs, allowing you

to work harder for longer. Here’s

how to use them better.

Your better-body blueprint Edited by Sean Hyson

AUGUST 2016 MEN’S FITNESS 109

Don’t just learn the battle

ropes — master them and

wave hello to a lean

upper body.

1) Make waves

■Your first challenge is simply

generating enough power to make

your “wave” travel all the way to

the anchor point. Nailed that? Now

try maintaining that power for 30-60

seconds, then up the intensity.

Aim for 50 waves with each arm

in 60 seconds.

2) Change position

■Once the wave part is easy,

change your posture: kneeling, lying

or assuming a plank will reduce the

amount of muscle you can use to

generate waves.

3) Move In

■The closer you are to the

anchor, the more power you

have to generate to keep

the waves going. As you

improve, aim for more

speed and amplitude — one

all-out minute will work

your pecs, forearms,

shoulders and biceps.

Muscle builder.

Agreatwaytoget

forearms like Popeye’s.

Danny Bird Model Ben Watts@WAthletic