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Battle Rope Snakes

IntermediateStrengthTier T3

Face the anchor holding one rope end in each hand, arms low. Move the ropes sideways across the ground toward each other, then back apart. Keep the ropes snaking along the floor.

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 holding one rope end in each hand.
  • Keep the chest lifted before the first slide.
  1. She stands facing the anchor holding one rope end in each hand, arms low in front, the tails running along the floor from the anchor to her hands.

    Step 1 of 5

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

  2. She sweeps both arms inward at ground level and the two ropes are crawling sideways across the floor toward each other like snakes.

    Step 2 of 5

    Move the ropes sideways across the ground toward each other.

  3. She sweeps both arms outward at ground level and the two ropes are crawling back apart across the floor like snakes opening.

    Step 3 of 5

    Move the ropes back away from each other across the ground.

  4. She continues the pattern: arms sweeping inward at ground level again, the ropes crawling back toward each other across the floor in the snake motion.

    Step 4 of 5

    Keep the ropes snaking sideways across the ground, toward and away.

  5. She stands facing the anchor holding one rope end in each hand, arms low in front, the tails running along the floor from the anchor to her hands.

    Step 5 of 5

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

Safety Information

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.