Battling Ropes

Hold the heavy ropes and whip them up and down to create waves. Keep your core tight and sit in a quarter squat. Go for speed and intensity.

Quick facts

Primary and secondary muscle groups targeted by this movement.

cardio

front shouldersabs

What you need and how to position yourself before starting.

battling rope

Alternate

Standing

time

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a suitable space with enough room to move the battling ropes.
- Anchor the ropes securely to a sturdy point, ensuring they are not going to slip during use.
Step 2Grip the Ropes
- Stand with your feet shoulder-width apart, knees slightly bent.
- Grab one end of each rope with an overhand grip, keeping your hands shoulder-width apart.
Step 3Position Your Body
- Engage your core and maintain a straight back.
- Lean slightly forward from your hips, keeping your chest up and shoulders back.
Step 4Start the Movement
- Begin by alternating waves with the ropes, lifting one arm up while lowering the other.
- Focus on creating a rhythmic motion, using your shoulders and arms to generate the waves.
Step 5Maintain Form
- Keep your core tight and avoid leaning too far forward or backward.
- Ensure your knees remain slightly bent and your feet are firmly planted on the ground.
Step 6Control Your Breathing
- Breathe steadily throughout the exercise, exhaling as you lift the ropes and inhaling as they come down.
- Stay relaxed and avoid holding your breath.
Step 7Finish the Exercise
- After completing your desired duration or number of repetitions, gradually slow down the movement.
- Carefully put down the ropes and take a moment to catch your breath.