Strength exercise

Battle Rope Double Waves

How to do it

Stand with feet shoulder-width apart, knees slightly bent, holding one end of the battle rope in each hand at hip height.
Set a firm grip and sit back slightly into the hips for a stable stance.
Brace the core to resist the torso pulling forward as the arms move.
Raise both arms together and slam them down together in unison, driving the shoulders to send one large wave down each rope at the same time.
Exhale sharply on each downward drive and inhale as the arms rise back up.
Avoid letting the lower back round forward instead of hinging from a braced core.

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 Press Barbell Clean Barbell Clean and Jerk Barbell Hang Clean Barbell Hang Snatch Barbell Muscle Snatch

Type: Strength
Equipment: Battle Ropes
Primary muscles: Shoulders, Core
Measured in: Reps and weight