Battle Rope Double Slam
How to do it
Starting position
- Stand stably with your feet shoulder-width apart
- Grip the ends of the battle ropes firmly with both hands
- Bend your knees slightly and center your weight in your lower body
- Look straight ahead and keep your chest upright
Movement
- Raise both hands high overhead
- Slam the ropes into the floor while maintaining strong core tension
- Use momentum to repeat in a smooth rhythm
Breathing
Inhale as you lift the ropes, and exhale forcefully as you slam them into the floor
Trainer tips
- Lift and slam the ropes down with both hands at the same time
- Bend your knees and generate power with your lower body
- Brace your abs hard as you slam down
Cautions
- If your back rounds, there is a risk of spinal injury, so brace your abs and maintain an upright posture
- It can strain your shoulder joints, so do not rely solely on arm strength and use leg drive
- Lifting up with only the arms
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Side delts · Lats |
| Equipment |  Battle ropes |
| Movement pattern | Conditioning |
| Recommended time | 15 sec–30 sec |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.