Battle Ropes
Stand with your feet shoulder-width apart in an athletic quarter squat, holding one rope end in each hand with a firm grip. Brace your core and rapidly raise and lower your arms to send alternating waves down the rope, keeping a strong, continuous rhythm. Stay low with your chest up and let the power come from your shoulders and torso, not just your arms. Keep the waves powerful and even for the full work interval without standing fully upright.
SHOULDERS · FULL BODY
How it is executed
- Stand with your feet shoulder-width apart in an athletic quarter squat, holding one rope end in each hand with a firm grip.
- Brace your core and rapidly raise and lower your arms to send alternating waves down the rope, keeping a strong, continuous rhythm.
- Stay low with your chest up and let the power come from your shoulders and torso, not just your arms.
- Keep the waves powerful and even for the full work interval without standing fully upright.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Battle rope
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
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Glossary and calculators
Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Heart rate zone calculatorWhat your heart rate zones are
