Zirv Fitness
Strength exercise

Battle Rope Hip Toss

How to do it

  1. Stand with feet wider than shoulder-width, knees bent into a quarter-squat, holding one end of the battle rope in each hand in front of the hips.
  2. Keep the chest lifted and the grip firm on both ends.
  3. Brace the core to support the rotation through the trunk.
  4. Rotate the hips to one side while whipping both rope ends in that direction, then reverse the rotation to toss the ropes to the opposite side, driving the movement from the hips and core while the shoulders guide the ends.
  5. Exhale on each toss and inhale while transitioning to the opposite side.
  6. Avoid twisting only through the upper back instead of rotating the hips to drive the toss.

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