Battle Rope Wave
How to do it
Starting position
- Stand with your feet shoulder-width apart and lower your hips.
- Hold the ends of the ropes comfortably with both hands.
- Look straight ahead and keep your chest up.
Movement
- Raise one arm forcefully upward.
- Lower the opposite arm and slam the rope into the floor.
- Alternate your arms and keep moving them at a steady pace.
Breathing
Inhale and exhale through your nose and maintain the rhythm.
Trainer tips
- Maintain a squat position with your knees slightly bent
- Alternate your arms and slam down quickly
- Engage your core and keep your torso fixed
Cautions
- Keep tension in your arms so the rope's momentum does not wrench your shoulder joints.
- Rounding the lower back and swinging with only the upper body
- Using only the arms and fatiguing quickly
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Side delts |
|---|---|
| Secondary muscles | Forearms · Abs |
| Equipment |  Battle ropes |
| Movement pattern | Conditioning |
| Recommended time | 20 sec–40 sec |
3 similar exercises
Representative exercise: Battle Rope Wave
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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.