Battling Ropes
A rope conditioning exercise using alternating arm waves to train the shoulders, forearms, and core.
Secondary muscles
How to do it
- Anchor your stance with feet about shoulder-width apart and bend your knees slightly.
- Hold one rope end in each hand with your palms facing each other and your arms in front of you.
- Brace your core and lift one hand as you lower the other to start the waves.
- Keep alternating your arms quickly to send continuous waves down the ropes.
- Maintain the slight knee bend and steady torso as you keep the waves even.
Form cues
- Move arms fast
- Keep chest tall
- Brace your core
- Make even waves
Common mistakes
- Standing upright with locked knees
- Swinging the whole torso instead of the arms
- Letting the waves become uneven or stop
- Lifting the shoulders up toward the ears
Breathing
Breathe steadily throughout, exhaling with the arm drive and inhaling as the arms switch.
