Zirv Fitness
Strength exercise

Battle Rope Alternating Waves

How to do it

  1. Stand with feet shoulder-width apart in an athletic stance, knees slightly bent, holding one end of the battle rope in each hand.
  2. Set the grip firm and hinge slightly forward at the hips.
  3. Brace the core to set a stable base before starting the waves.
  4. Drive one arm up and down while the other stays low, alternating rapidly so the ropes form continuous waves, working the shoulders with each stroke.
  5. Maintain a quick, steady cadence and breathe in rhythm with the alternating strokes rather than holding the breath.
  6. Avoid letting the waves travel only from the wrists instead of driving each stroke from the shoulders.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Battle Ropes
Primary muscles
Shoulders, Core
Measured in
Reps and weight