Zirv Fitness
Strength exercise

Battle Rope In and Out Waves

How to do it

  1. Stand with feet shoulder-width apart, knees slightly bent, holding one end of the battle rope in each hand out in front of the body.
  2. Keep the shoulders down away from the ears and the grip relaxed but firm.
  3. Brace the core to keep the torso still as the arms sweep.
  4. Sweep both arms outward to form waves that spread apart, then sweep them back inward so the ropes cross, driving the motion from the shoulders with each pass.
  5. Keep the sweeps continuous and breathe steadily in rhythm with the cadence rather than pausing between passes.
  6. Avoid letting the ropes cross so close together that they strike each other or the body.

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