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Battle Rope Claps

AdvancedStrengthTier T4

Face the anchor holding one rope end in each hand, arms low. Open your arms wide, then fold them together forcefully so the ropes slam into each other. Open wide again for the next clap.

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

  • Face the anchor holding one rope end in each hand.
  • Keep the chest lifted before the first fold.
  1. He stands facing the anchor holding one rope end in each hand, arms low in front of the body, the tails running from the anchor to his hands.

    Step 1 of 5

    Face the anchor holding one rope end in each hand, arms low in front.

  2. He stands with the arms opened wide to the sides at about shoulder height, each rope tail carried wide, the pair separated across the floor between him and the anchor.

    Step 2 of 5

    Bring your arms out wide, carrying the ropes apart.

  3. His arms are folding forcefully across to the midline and the two rope bodies are slamming into each other between him and the anchor.

    Step 3 of 5

    Forcefully fold the arms together so the ropes slam into each other at the midline.

  4. He is re-opening the arms wide to the sides after the slam, the ropes separating back apart for the next fold.

    Step 4 of 5

    Open the arms wide again to reload the next clap.

  5. He stands facing the anchor holding one rope end in each hand, arms low in front of the body, the tails running from the anchor to his hands.

    Step 5 of 5

    Face the anchor holding one rope end in each hand, arms low in front.

Safety Information

Bring the arms out wide and forcefully fold them together so the ropes slam together. Keep the chest lifted and push through the midfoot and heel. 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. 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.