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How to do it
- Anchor the rope at its midpoint and take one end in each hand.
- Stand facing the anchor with feet hip to shoulder width and knees softly bent.
- Hinge slightly at the hips, brace your trunk and let your arms hang ready.
- Drive both hands up and down together to send continuous waves down the rope.
- Keep the wave alive for the full work interval instead of pausing between reps.
- Set the rope down and recover actively before the next interval starts.
Common mistakes
- Standing upright with locked knees, which cuts the hips out and strands the work in the arms.
- Letting the wave die mid-interval, so intensity drops well below the target range.
- Gripping so tightly that the forearms fail before the trunk and shoulders are trained.
- Rounding the lower back on slams, which loads the spine instead of the trunk musculature.
Muscles worked
- Primary
- AbsFront Delts
Same movement, other equipment
Plans that include the Battle Ropes
Similar exercises
Good to know
- What muscles does the Battle Ropes work?
- Mainly the abs and front delts. It also works the forearms, glutes, quads and traps.
- What equipment do you need for the Battle Ropes?
- It uses battle ropes. Without it, the Ski Erg and the Shadow Boxing train the same muscles the same way.
- Is the Battle Ropes good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Shadow Boxing.