Exercises for men with bad knees

The Best Workout for Men with Bad Knees

Having bad knees or any type of knee injury could lead to a huge reduction in training. Not to worry though! These 3 simple exercises will have you sweating like nothing else, and you don’t even need to stand for them.

Everyone gets injured. It’s a fact of life if you’re going to live life to the fullest. The trick is to prevent set backs and injuries from disrupting your long term fitness and training.

Enter the Battle Rope

Exercises for men with bad knees: The Battle Rope Double Wave

Battle ropes are incredible training tools that can hit your entire body at once. Unlike typical cardio implements or exercises, the majority of the work is handled by your arms rather than your legs.

Think about the last cardio session you did before injuring your knees. Chances are that it was full of running, jumping jacks, burpees, or any number of gym cardio machines, such as treadmills, elliptical machines, or stairclimbers. All of these movements are heavily lower-body dominant. Battle ropes are the exact opposite.

All you need is a 30 to 50 foot stretch of rope to get a great, upper-body focused cardio workout. While you can perform movements that involve your lower body you’ll get all the workout you need by simply undulating the battle rope with your arms. You can do this in a stationary standing position or even siting on the ground.

No-Knees Battle Rope Exercises

The following 3 battle rope exercises will have you huffing and puffing like few other training tools can. After a couple weeks of using them, you’ll wonder why you never tried them before.

Exercise #1: Alternating Waves

Battle Rope Alternating Wave

This is the most common battle rope exercise you’ll see most people doing. You can either sit or stand for this exercise. If standing, try to bend slightly at the hips and keep your knees bent. Try to hold this position during the exercise itself. Make sure there is some slack on the rope, then while keeping your arms relatively straight, start undulating the rope. Try to create a constant wave as you drop your arms back and forth.

Exercise #2: Double Wave

Battle Rope Double Wave

Rather than alternating your arms back and forth, the Double Wave exercise involves raising and lowering them simultaneously. Again, your goal will be to keep the battle rope in constant motion. Think of it like a set of non stop jumping jacks; raise and lower them in a steady motion using your arms and core. This exercise can also be done sitting, although it will be more difficult.

Exercise #3: Side-to-Side Wave

Battle Rope Side to Side Wave

Rather than simply going up and down with your arms, this battle rope exercise involves twisting your upper body and pulling the battle rope from one side to the other. This exercise will work your core just as hard as your overall cardiovascular conditioning.

The Best Workout for Men with Bad Knees

While battle rope exercises may look relatively easy, I assure you, they are not. Imagine doing wind sprints while walking on your hands and you’ll have a concept of what battle rope training is like. The good news is that you can do them with bad knees! The bad news is that you will probably start training harder than you ever have before, which is also good news.

Use the following battle rope workouts if you have bad knees. Try to do them 4-5 times a week, and add time or sets if it starts getting too easy.

The Wave Goodbye Workout

ExerciseSets x RepsInstructions
Battle Rope Alternating Waves10 x 20 RepsRest 30 seconds between each set.
Battle Rope Double Waves10 x 15 RepsRest 15 seconds between each set.
Battle Rope Alternating Waves10 x 20 RepsRest 30 seconds between each set.

Battle Rope EMOTM

ExerciseSets x RepsInstructions
Battle Rope Double Waves10 minutes of 15 Reps on 60 secondsYour rest is the time remaining each minute after the reps are complete.
Battle Rope Alternating Waves10 minutes of 15 Reps on 60 secondsYour rest is the time remaining each minute after the reps are complete.

Battle Rope 15/15 Interval

ExerciseSets x RepsInstructions
Battle Rope Side-to-Side Wave10 minutes of 15 seconds work/15 seconds restTry to stay in motion throughout the 15 second work sets no matter what.
Battle Rope Alternating Waves10 minutes of 15 seconds work/15 seconds restTry to stay in motion throughout the 15 second work sets no matter what.
Battle Rope Double Waves10 minutes of 15 seconds work/15 seconds restTry to stay in motion throughout the 15 second work sets no matter what.

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