Zirv Fitness
Strength exercise

Battle Rope Slams

How to do it

  1. Stand with feet shoulder-width apart, knees slightly bent, holding one end of the battle rope in each hand at shoulder height.
  2. Set a firm grip and raise both arms overhead together.
  3. Brace the core before driving the ropes downward.
  4. Slam both rope ends into the floor as hard as possible, driving through the shoulders and core to generate downward force, letting the knees bend slightly to absorb the motion.
  5. Exhale forcefully on each slam and inhale while raising the arms back overhead.
  6. Avoid rounding the lower back excessively when reaching overhead between slams.

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
Tools
1RM Calculator