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Battle Rope Hip Toss

AdvancedStrengthTier T4

Face the anchor in an athletic stance holding both rope tails. Raise the ropes overhead, then slam them to one side with a rotational hip drive. Slam to the opposite side next.

Targets: Hip

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

  • Face the anchor in an athletic stance holding both rope tails.
  • Set the stance wide enough to rotate the hips into the slams.
  1. He faces the anchor in a wide athletic stance, one rope tail in each hand, arms low with the ropes slack toward the anchor.

    Step 1 of 5

    Face the anchor in an athletic stance holding both rope tails.

  2. Both his arms have swept the rope tails up high overhead, elbows soft, torso tall as the ropes arc up off the floor.

    Step 2 of 5

    Raise the battle ropes high overhead.

  3. His hips have rotated hard to one side driving both ropes down in a slam to that side of his body, arms following the throw.

    Step 3 of 5

    Slam the ropes to one side with rotational hip drive.

  4. His hips have rotated back through center to the opposite side, both ropes slammed down to the second side, mirroring the first throw.

    Step 4 of 5

    Drive the next slam to the opposite side.

  5. He faces the anchor in a wide athletic stance, one rope tail in each hand, arms low with the ropes slack toward the anchor.

    Step 5 of 5

    Face the anchor in an athletic stance holding both rope tails.

Safety Information

Hold both rope tails facing the anchor before raising them. 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 high raise and the hip-driven side-to-side slams. 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.