Single Arm Body Weight and Battle Ropes Exercises

aaron guyett battle ropes Dec 11, 2019
 
Aaron Guyett, M.A., B.S., CSCS, FRAs, FRCms
Living.Fit's Education Director and Master Instructor
 
Single arm body weight and battle ropes exercises to help you create isometric engagement and then dynamic engagements to help you move better, feel better, and look better.
 
  • Prepares the musculoskeletal tissues for movement, and then maximizes the output potential.1
  • Prepares the Nervous System for movement, and then maximizes the output potential.2
  • The static/isometric safely prepares the joints and kinetic chain for the movement pattern.3
  • The dynamic movement patterns explores and reinforces the range of motion your joints and kinetic chain have control of.4
  • An effective way to add volume to your programming.5
  • Single arm forces the vertical core to integrate for more stability in all three planes of motion.6
  • Single arm forces the vertical core to create more output through all three planes of motion.6
  • Works on ipsilateral patterning and contralateral patterning.7
 
Add these six exercises into your dynamic warm-up, or train them to develop strength unilaterally, ipsilaterally, and contralaterally.
 
1-Single Arm Prone Plank
2-Forward-facing Outside Circles
3-Single Arm Side Plank
4-Side-facing Outside Circles
5-Single Arm Supine Plank
6-Backward-facing Outside Circles
 
10 seconds each for a warm-up.
 
20 seconds work and 20 seconds rest for each exercise, and repeat 3 to 5 Rounds each side for unilateral strength.
 
Looking for more workouts or education, check out the Battle Ropes Plans here: https://www.living.fit/battle-rope-plans
 
Works Cited
1. Burgess, Katherine E., et al. "Plyometric vs. isometric training influences on tendon properties and muscle output." Journal of strength and conditioning research 21.3 (2007): 986.
2. French, Duncan N., William J. Kraemer, and Carlton B. Cooke. "Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions." The Journal of Strength & Conditioning Research 17.4 (2003): 678-685.
3. Ferber, R., L. R. Osternig, and D. C. Gravelle. "Effect of PNF stretch techniques on knee flexor muscle EMG activity in older adults." Journal of electromyography and kinesiology 12.5 (2002): 391-397.
4. Spina, Andreo. "Where Stretching Comes Up Short." Retrieved on December 11, 2019 from https://www.ptonthenet.com/articles/where-stretching-comes-up-short-3795.
5. Dietz, Cal, and Ben Peterson. Triphasic training: A systematic approach to elite speed and explosive strength performance. Vol. 1. Bye Dietz Sport Enterprise, 2012.
6. Hibbs, Angela E., et al. "Optimizing performance by improving core stability and core strength." Sports medicine 38.12 (2008): 995-1008.
7. Hellebrandt, Frances A. "Cross education: ipsilateral and contralateral effects of unimanual training." Journal of Applied Physiology 4.2 (1951): 136-144.
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