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Battle Rope Double-Arm Slam

AdvancedStrengthTier T4

You stand in an athletic stance holding the ends of a battle rope. You raise both arms and slam the rope down hard, then repeat.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

Gym

  • battle ropes (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the rope at one fixed point and hold one end in each hand.
  • Anchor the rope at one fixed point and hold both ends yourself.
  1. A man in an athletic stance holding a battle-rope handle in each hand, both arms raised overhead.

    Step 1 of 3

    From the athletic stance, drive both rope handles upward with your shoulders until they are near or above head height, keeping your elbows extended and a handshake grip on each handle.

  2. The same man, both arms now driven down, the rope shown striking the ground in front of him.

    Step 2 of 3

    Forcefully extend both shoulders to drive the rope down as hard and fast as possible, slamming it into the ground in front of your feet.

  3. A man in an athletic stance holding a battle-rope handle in each hand, both arms raised overhead.

    Step 3 of 3

    From the athletic stance, drive both rope handles upward with your shoulders until they are near or above head height, keeping your elbows extended and a handshake grip on each handle.

Breathing

  • Breathe naturally throughout both the overhead raise and the ground slam.

Safety Information

Keep the base athletic stance -- feet shoulder-width apart, knees slightly bent, back straight, a slight forward lean of the torso -- constant throughout both the overhead raise and the ground slam, rather than rounding the back or standing upright. Because this is a forceful, ballistic, whole-body power exercise, if you have a shoulder, elbow, wrist, or low-back injury, a grip condition, or any condition affecting balance or cardiovascular tolerance for high-intensity effort, ask a physical therapist or physician before attempting it. Stop and set the rope down under control immediately if you feel a sharp pain, pinch, or loss of grip in either shoulder, elbow, wrist, or the low back at any point in the raise-and-slam cycle. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.