Zirv FitnessStrength exercise
Battle Rope Spiral
How to do it
- 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.
- Keep the elbows slightly bent and the grip steady on both ends.
- Brace the core to keep the torso still as the arms circle.
- Circle both hands in continuous overlapping loops, one following the other, so the ropes travel in a spiral pattern driven by the shoulders.
- Keep the loops even in size and speed on both sides and breathe steadily in rhythm with the circular motion.
- Avoid letting the wrists do the circling instead of driving the loops 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