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Battle Rope Exercises: The Complete List

This is the most complete list of battle rope exercises on the web.

You will find 52 exercises complete with before and after images.

Use the filters below to find the exact type of battle rope exercise to suit your needs.

 

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BEGINNER BATTLE ROPE EXERCISES

Classic Waves

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the ends of the rope like you’re shaking someone’s hand. Your feet should be shoulder width apart, with a slight bend in the knee and your back straight.

Once you feel comfortable lift one of your hands up to head height then bring it back down. As you bring your first hand down your other hand should move up to head height.

Keep this movement going and the battle rope will start to make ripples that look like ‘waves’.

Lateral Whip

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the ends of the rope like you’re shaking someone’s hand. Your feet should be shoulder width apart, with a slight bend in the knee and your back straight.

Once you feel comfortable lift both of your hands up and out to the side of you, to around head height. Then bring them back down at the same time, to just above your knee. Repeat this action.

Double Wave

  • Beginner
  • MUSCLE GROUP: Shoulder

Download image

How to:

Your feet should be shoulder width apart, with a slight bend in the knee and your back straight. Hold the ends of the rope like you’re shaking someone’s hand. 

Once you feel comfortable lift both of your hands up in front of you, to head height, then bring them back down at the same time.

Keep this movement going and the battle rope will start to make a large ripple that looks like a ‘wave’.

Inside Circles

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Start with your hands out in front of you at waist height. Hold the ends of the rope as though you’re shaking someone’s hand.

Your feet should be shoulder width apart, with a slight bend in the knee and your back straight.

With a smooth, quick motion, make a circle with each hand. You can do this by moving your hands from waist height up and away from the body until you reach shoulder height then coming back in towards the body and back to your starting position at waist height. 

Repeat this action.

Outside Circles

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Side to Side Waves

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Drummer

  • Beginner
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Kneeling Waves

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Rope Shakes

  • LEVEL: Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Uppercuts

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Figure of 8

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Shoulder Fly

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Shoulder Raise

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Kneeling Alternating Press

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Kneeling Press

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

One Arm Inside Circle

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

One Arm Outside Circle

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

One Arm Waves

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

One Arm Rope Shakes

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Alternating Shoulder Press

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Kneeling Waves

  • Beginner
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small


INTERMEDIATE BATTLE ROPE EXERCISES

Side Lunge & Alternating Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small

Power Slam

  • Intermediate
  • TICK ICON: Shoulders Back Legs Bum

Download image

How to:

Feet should be hip-width apart and back should be kept straight. Hold the ends of the rope out in front of you.

When you are ready lift the rope up above your head then slam the rope down onto the ground. As you complete the slamming motion bend your knees into a mini squat.

Repeat this movement as required.

Squat and Slam

  • Intermediate
  • MUSCLE GROUP: Shoulders, Legs, Bum

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How to:

Feet should be hip-width apart and back should be straight. Hold the ends of the rope out in front of you as though you’re shaking someone’s hand.

When you are ready lift the rope up above your head then slam the rope on the ground. As you complete the slamming motion bend your knees into a full squat. Repeat this movement.

Alternating Outside Circles

  • Intermediate
  • MUSCLE GROUP: Shoulders

Download image

How to:

With feet hip-width apart, back straight and slight bend to the knee, hold the ends of the rope out in front of you at waist height.

Starting with one hand, and with a smooth, quick motion, make a circle. This is achieved by moving the hand from waist height up and away from your body until it reaches shoulder height, then bringing the hand back in towards the body until it is back at its starting position at waist height.

As soon as the first hand is back to waist height, do the same with the other hand. Repeat, alternating between each hand.

Wrestler Throws

  • Intermediate
  • MUSCLE GROUP: Shoulders Abs

4

Download image

How to:

Get into position, with feet hip-width apart, back straight and a slight bend at the knees. Hold the ropes out in front of you in a reverse grip, with the ends of the rope pointing upwards.

Pull the ropes up and over to the right, rotating your whole body as you do so. Repeat this action, but this time on the left-hand side.

Shuffle Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Alternating Reverse Lunges and Classic Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Chops

  • Intermediate
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Split Jack Double Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Kneeling to Standing Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Seated Wrestler Throws

  • Intermediate
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Hopping Wrestler Throws

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Crazy Waves

  • Intermediate
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Squat and Shoulder Press

  • Intermediate
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.


ADVANCED BATTLE ROPE EXERCISES

Side Lunge Slam

  • Advanced
  • MUSCLE GROUP: Legs Shoulders Bum

Download image

How to:

With feet hip-width apart and back straight, hold the ends of the rope in front of you.

When ready, lift the rope up to above your head. As the rope reaches the top of this movement lunge one leg out to the side of your body taking the rope with you. As you reach the full extent of your lunge movement, slam the rope to the ground. 

Come back to the starting position by reversing this movement: bring the leg back to the centre, lift the rope back up to above head height and back down in front of you.

Repeat this movement, before swapping sides.

Jumping Slam

  • Advanced
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Feet should be hip-width apart and back kept straight.  Hold the ends of the rope out in front of you. 

When comfortable, lift the rope above your head as you jump upwards, then slam the rope onto the ground. As you complete the slamming motion bend your knees into a full squat. 

Repeat this movement.

Classic Waves and Static Lunge

  • Advanced
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Take both ends of the rope and move into a reverse lunge, remembering that the front knee should be directly above the front foot.

Once in position, alternate lifting each rope to around head height in front of you. Repeat this movement on one side, before swapping legs.

Alternating Lunges and Double Wave

  • Advanced
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Start with feet slightly apart, legs a bit bent, back straight and rope held out in both hands, directly in front of you. 

In one fluid motion, step your right leg back into a reverse lunge, then jump into the air and switch legs so that your left leg extends back. As you jump into the air, lift both arms up to head height bringing them back down and slamming the rope to the ground, as you complete each lunge.

Big to Small Double Wave (Whilst Squatting)

  • Advanced
  • MUSCLE GROUP: Shoulders Legs Bum

 

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Burpee & Double Wave

  • Advanced
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Alternating Side Lunges and Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Hop & Double Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Legs Bum

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Crouching Tiger Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Single Arm Plank and Classic Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Single Arm Plank Slams

  • Advanced
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Seated Classic Waves

  • Advanced
  • MUSCLE GROUP: Shoulders

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Jumping Jack Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Bunny Hop Slams

  • Advanced
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Side Plank and Alternating Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Side Plank and Waves

  • Advanced
  • MUSCLE GROUP: Shoulders Abs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Classic Waves and Quick Feet

  • Advanced
  • MUSCLE GROUP: Shoulders Legs

Download image

How to:

Hold the rope in both hands, in front of your body. Legs should be wide apart and bent so that you’re starting from a squat position. Back should be straight, knees should be in line with feet.

Once in position, extend to full height while raising both hands to head height before lowering them and slamming the rope to the floor. This is the ‘big wave’.

As you lower the rope, drop back into the squat position. Stay in this squat position as you raise both hands to head height and then lower to the floor to create the ‘small wave’.

Repeat both steps, alternating between big and small wave.

Thanks to?

The following contributors made this resource possible

Trudy Sturkenboon
www.boomtownpt.com
Trudy has competed in triathlons and the Ironman at Roth. In 2014 her team took 2nd place at Asia CrossFit regional’s.  She lives in Christchurch New Zeland running her consultancy company Boom Town where she advises on nutrition and fitness training.
Qualifications: Sports Nutrition & Physical Education Degrees, Crossfit Level 1, Crossfit Weightlifting Level 1, Crossfit  Mobility Level 1, Les Mills Body Pump, Les Mills TRX, 

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