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Battle Rope Outside Circles

IntermediateStrengthTier T3

Face the anchor holding one rope tail in each hand with the arms straight down. Rotate both arms outward in large circles. Keep the circles going so waves travel down the ropes.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Face the anchor in an athletic stance holding one rope tail in each hand.
  • Start with the arms down and straight before circling.
  1. She faces the anchor in an athletic stance, one rope tail in each hand, both arms hanging straight at her sides with the ropes slack to the anchor.

    Step 1 of 5

    Face the anchor holding one rope tail in each hand, arms down and straight.

  2. Both her arms are rising outward away from the midline, the rope tails lifting on the outside of her body as the large circles begin.

    Step 2 of 5

    Begin rotating both arms outward, letting the ropes rise to the outside.

  3. Both her arms are at the top of their large outward circles, ropes trailing in wide arcs, arms still straight and driven from the shoulders.

    Step 3 of 5

    Continue the large outward circles with straight arms.

  4. Both her arms continue rotating in matching large outward circles, the ropes rolling in steady waves toward the anchor.

    Step 4 of 5

    Sustain the simultaneous outward circles.

  5. She faces the anchor in an athletic stance, one rope tail in each hand, both arms hanging straight at her sides with the ropes slack to the anchor.

    Step 5 of 5

    Face the anchor holding one rope tail in each hand, arms down and straight.

Safety Information

Hold one rope tail in each hand facing the anchor. Rotate large circles outward with both arms, keep the arms straight and use the shoulders. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the straight arms and the shoulder-driven circles. 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.