TIPS CASI RYNKOWSKI
BATTLE ROPES There is something gratifying about smacking a heavy length of rope on the ground during a workout session. This is called Battle Ropes and it’s a unique way to train for power and endurance while instilling mental toughness. If you are not familiar with this primitive exercise tool, it’s simply a PHOTOS BY RACHEL MCCARTY long, thick piece of rope, measuring anywhere from 20-50 feet in length and 1-2 inches in diameter, affixed to an anchor. The goal is to send a wave through the rope using explosive, full-body movements. It’s a huge metabolic demand and calorie incinerator. Battle Ropes training provides a host of benefits for the SUP paddler. It builds strength, core stability, explosive power and endurance, all of which are required in SUP racing, distance paddling and SUP surfing. Battle Ropes also trains the neuromuscular system by applying force that begins at the core and extends through your body. This type of training is important for anyone who wishes to improve their athletic performance.
Single Wave 1. Wrap your rope around a strong anchor point so that the two ends are even.
2. Grasp the two ends of the rope, one in each hand. Stand with your feet hip-width apart and hinge forward slightly at your hips.
3. Begin moving your arms up and down, forcing a wave through the length of the rope. Repeat for a timed period or repetitions to failure. Double-Rope Smack 1. Wrap your rope around a strong anchor point so that the two ends are even.
2. Grasp the two ends of the rope, one in each hand. Stand with your feet hip-width apart and hinge forward slightly at your hips.
3. Move your arms above your head, then bring them down in front of you, smacking the rope on the ground. This should force a double wave to move through the rope. Repeat for a timed period or reps until failure. Casi Rynkowski is an AFAA-certified personal trainer, ACA level 2 SUP instructor and SUP fit instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Virus International Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@gmail.com and on Facebook and Instagram. 30
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