Demo & instructions
Battle Rope Slam
Also known as: Double Rope Slam, Rope Power Slam, Battle Rope Double Slam
Instructions
Both rope ends are lifted together and whipped down hard into the floor, over and over. It is a short, powerful whole-body effort that works the back, trunk, and grip without any jumping.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–45 sec
Setup
- 1Check the rope is anchored securely at its midpoint and pull both ends out evenly.
- 2Hold one end in each hand and step back until the rope has a little slack.
- 3Stand with feet shoulder-width apart, knees bent, hips back, and chest up.
Execution
- 1Rise tall through your legs and hips as you lift both hands together to about head height.
- 2Whip both ends down hard toward the floor, dropping back into your bent-knee stance as you do.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
