Battling Ropes
Trains the Shoulders.
- Equipment
- A battle rope
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Anchor a heavy rope at its middle and take an end in each hand, standing far enough back that the rope has a little slack.
- Set the feet about shoulder-width apart, bend the knees and sit the hips back slightly, chest up.
- Raise both arms and snap them down to send a wave along each rope, or alternate one arm up and one down.
- Keep the waves going, driving each one from the shoulders and the trunk.
- Keep the hips low and the trunk braced so the body stays still while the arms move.
- Continue for the chosen time, then let the rope go slack.
Common mistakes
- Standing tall. The knees are bent and the hips are back; a straight-legged stance makes the trunk absorb the rope's pull.
- Making the waves with the wrists. The wave starts at the shoulder and the arm moves as one; a flick of the wrist makes a ripple that dies before the anchor.
- Letting the rope run out of slack. Stand close enough that the rope has a curve to it; a taut rope cannot carry a wave.
- Bobbing the body up and down with the arms. The body stays still and the arms move; a body that bounces is wasting the effort.