Battling Ropes

Also called battle ropes.

Works

Shoulders, plus chest and forearms

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.

1. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
2. As you let that arm drop to the starting position, raise the opposite side.
3. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Cues

• Athletic stance, knees soft.
• Waves from the shoulders, not the wrists.
• Keep the waves going the whole interval.

Common mistakes

• Standing up tall.
• Waves dying halfway.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.