Battling Ropes

Technique

How to perform Battling Ropes

1. Secure the midpoint of a battle rope to a stable anchor and stand facing it with one end in each hand.
2. Choose a position that leaves enough rope slack for waves and hold your arms near your sides.
3. Brace your torso and keep a stable stance with your knees slightly bent.
4. Raise one arm toward shoulder height, then drive it back down as the opposite arm rises.
5. Continue producing alternating vertical waves while keeping your torso controlled and your elbow bend relatively consistent.
6. Finish the interval by slowing the waves and lowering the rope ends under control.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid.