Demo & instructions
Battle Rope Waves
Also known as: Alternating Rope Waves, Battle Ropes
Instructions
Fast, alternating arm whips that send waves down a heavy anchored rope. A short, intense effort that works shoulders, grip, and trunk with no impact.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–60 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 there is a little slack, not a tight line.
- 3Stand with feet shoulder-width apart, knees bent, hips back, and chest up.
Execution
- 1Snap one hand up to about chest height and whip it down as the other hand rises.
- 2Keep alternating quickly so smooth waves travel all the way to the anchor.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
