Cardio / Battle Rope
A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.
Battle Rope
intermediate
compound
Abs · Obliques · Traps · Glutes · Quads · Forearm Flexors
Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.
Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.
Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.
Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.
Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.
Keep slamming for the desired time or number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
