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Battle Rope Spiral Whips

IntermediateStrengthTier T3

Face the anchor in an athletic stance with one rope tail in each hand. Rotate your hands in small circles so the ropes travel like a corkscrew toward the anchor. Keep the small circles going.

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.
  • Set the arms in front ready to circle.
  1. She faces the anchor in an athletic stance, one rope tail in each hand, arms bent in front of her with the ropes slack toward the anchor.

    Step 1 of 5

    Face the anchor in an athletic stance holding one rope tail in each hand.

  2. Both her hands are tracing small tight circles in front of her, the rope ends just beginning to roll.

    Step 2 of 5

    Begin rotating your hands in small circles.

  3. The ropes carry a continuous corkscrew spiral rolling away from her hands toward the anchor, both hands still circling small.

    Step 3 of 5

    Let the ropes move like a corkscrew spiral toward the anchor point.

  4. Both her hands continue the small tight circles, the corkscrew waves rolling steadily down the rope lengths toward the anchor.

    Step 4 of 5

    Keep the small circles going to sustain the spiral.

  5. She faces the anchor in an athletic stance, one rope tail in each hand, arms bent in front of her with the ropes slack toward the anchor.

    Step 5 of 5

    Face the anchor in an athletic stance holding one rope tail in each hand.

Safety Information

Hold one rope tail in each hand facing the anchor. 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 small hand circles and the spiral travel, and avoid large arm circles, alternating strokes and 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.