Battling Ropes Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Rope
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Arms, Brachioradialis, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers, Upper Back
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Rope Slams, Battle Ropes
How to: Battling Ropes
- Stand with your feet shoulder-width apart holding one end of the rope in each hand.
- Bend your knees slightly and hinge at the hips while maintaining a straight back.
- Quickly wave the ropes up and down alternatively, engaging your shoulders and core.
- Maintain a steady rhythm, and vary the speed and intensity as you progress.
- Continue for a set time, focusing on form and control.
Common Mistakes
- Using momentum instead of controlled movement.
- Not maintaining a proper stance can lead to back strain.
- Failing to engage the core during the exercise.
Modifications
- Use lighter ropes or shorter intervals for beginners.
- Perform from a kneeling position to reduce strain on the back.
Tips
- Keep your core engaged to maintain stability.
- Vary the rhythm and speed of the waves for a greater challenge.
- Ensure your arms are fully extended but not locked out during the movement.
Battling Ropes Alternatives
Tags
strength
cardio
shoulders
rope
high-intensity
core