Onnit Battle Ring Suspension System Exercises Using Counterweight

Two days ago I covered a variety of exercises using the Onnit Battle Ring Suspension System and your body’s own weight. Today, I’ll be looking at a number of exercises that you can do with the BRSS and a kettlebell as the counterweight. As you’ll see, you don’t need to spend thousands of dollars on a fancy Bowflex system when you can do many of the same exercises with a Battle Rope Suspension System and a few kettlebells, Zombie Bells, or Primal Bells from Onnit at a fraction of the cost.

Back Lunge Twist Pull Exercise

Back Lunge Twist Pull – Start standing, holding onto the rope with both hands. Go down and back into a lunge, twisting your body and pulling the weight to one side. Go back up, then down again to the other side. Do five sets of 60 seconds each.

Counterweight Squat Pull Exercise

Counterweight Squat Pull – Start holding onto the rope with both hands in a squatting position with the kettlebell on the ground. Pull the rope down until the kettlebell is as high as it can go. Lower it back down to the ground and repeat. Do five sets of 60 seconds.

Counterweight Ab Extension Exercise

Counterweight Ab Extension – On your knees holding onto the loop of the rope, pull down, bringing your elbows into your stomach and your body down on top, working your abs. Go back up and repeat. Do five rounds of 60 seconds.

Lunge Step Over Shoulder Pull Exercise

Lunge Step Over Shoulder Pull – In a standing position facing away from the kettlebell, hold the rope with both hands over one shoulder. With the leg opposite the side of the rope, go down into a squat position, then pull the weight up and the rope into your chest. Do five rounds of 60 seconds switching sides.

Counterweight Dragon Squat Pull Exercise

Counterweight Dragon Squat Pull – With both hands on the rope facing the kettlebell, stretch one leg back while pulling the rope down, going down into a squat/lunge position. Alternate legs.  Do five rounds of 60 seconds.

You can click on each of the images to view a video that shows you exactly how to do these exercises. If you’re curious about the Onnit Battle Ring Suspension System itself, click here to check out the product page on the Onnit Labs website for all the relevant information.

Onnit Battle Ring Suspension System Exercises for Strength and Power

Onnit dropped its new Battle Ring Suspension System late last week and it got me wondering, what exercises can you do with a piece of rope with two loops at each end? Turns out it’s actually quite versatile and you can do a lot, but with a catch.

The catch being is that for most exercises you’ll need something to to loop or wrap the rope around, since you’re using your own body as the weight for the exercises. If you have a home gym, you can likely find a pull-up bar or something to throw the rope over so you can support your weight when doing these Battle Ring Suspension System exercises.

Superman Extension Exercise

Superman Extensions – Start in a crouching position beneath the ropes with your hands in the loops. Explode outwards and upwards as if you’re Superman flying. When completely extended, revert back to the original position and start over. Do three rounds of 30 seconds.

Explosive Leg Switch Body Row Exercise

Explosive Leg Switch Body Row – Start in almost an upside down push up position, holding onto each of the loops with your hands. With one foot on the ground, pull yourself up with the ropes, switch feet in the air, landing on the other foot. Do three rounds of 30 seconds.

Alternating Pistol Jump Exercise

Alternating Pistol Jump – Much like the above exercise. Start in a crouching position holding onto the loops with each hand facing the ropes, not away. Pull yourself up in the air, kicking one leg one leg out while landing on the other. Do three rounds of 30 seconds.

Alternating Lawnmower Extension Exercise

Alternating Lawnmower Extension – Start with both feet on the ground, leaning back with your arms fully extended, holding onto both loops. Pull yourself up with one arm so your body twists to the opposite side. The motion mimics that of starting a lawnmower, but more challenging obviously. Do three rounds of 30 seconds.

Walking the Plank Exercise

Walking the Plank – Start with the rope hanging down to the ground. Grab onto the rope (not the loops) with both hands, standing as far back from the rope as you can. Without moving your feet, slowly alternate your hands down the rope until you’re at the bottom, then work your way back up. Do three rounds of 60 seconds.

L-Sit Rope Climb Exercise

L-Sit Rope Climb – Like the classic rope climb from gym class but without the need for as much vertical space. Start on the ground and grab onto the rope around head level. Using your strength, lift your legs up off the ground and straight out in front of you. Then alternate your hands up the rope, without your feet touching the ground. Do three rounds of 60 seconds each.

1-Leg Burpee Exercise

1-Leg Burpee – Much like the classic burpee, but with your foot in one of the rope’s loops. Do a push-up, hop up onto one foot, then hop into the air. Do three rounds of 30 seconds.

Back Lunge to Jump Exercise

Back Lunge to Jump – Start in a one-legged lunge position, hopping up into the air, then down and back into the starting position. Do three rounds of 30 seconds.

You can click on each of the exercise images above to view a video that demonstrates each of the exercises, or click here for more information on the Onnit Battle Rope Suspension System.

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Save 20% Off Onnit Steel Clubs, No Coupon NeededLooking at the traffic coming into this blog, I see that a lot of people are searching for information about steel clubs. I hope to do a review of Onnit’s steel clubs in the very near future, and with that review I’ll provide a list of steel club workout and exercise videos. But in the meantime I just wanted to let you guys know that Onnit is currently offering its steel clubs at a 20% discount. No coupon code required, you’ll see the discount is applied on the Onnit website before you add them to your shopping cart. I’m not sure how long this deal will last, so if you’ve wanted one or two and haven’t pulled the trigger yet, now’s the time.