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Jump Rope Side Swings

IntermediateCardioTier T3

Stand tall holding both handles of a jump rope. Swing the rope along the left side of your body, then along the right side, beside your legs and never under your feet. Keep the left-right swings going in a steady rhythm.

Targets: Shoulder
Muscles: Hamstrings, Gluteus Maximus, Gastrocnemius, Soleus

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 home
  • Works at the gym

Home Options

  • jump rope

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand holding one jump rope handle in each hand with the rope resting behind.
  • Keep the feet anchored or ready for light rhythmic hops.
  1. She stands tall with both rope handles held together at one side, the rope gathered low beside her legs, ready to swing to the side.

    Step 1 of 5

    Stand tall holding both handles with the rope gathered and ready beside the body.

  2. Her rope arcs along her left side beside her body, both hands guiding the swing on that side, feet still planted.

    Step 2 of 5

    Swing the rope along the left side of the body so it travels beside the legs without passing under the feet.

  3. Her rope now arcs along her right side beside her body, both hands guiding it on that side, feet still planted.

    Step 3 of 5

    Swing the rope back along the right side of the body, again beside the legs and never under the feet.

  4. She repeats the alternating side swings with a light rhythmic hop, the rope travelling beside her body, never under her feet.

    Step 4 of 5

    Continue the left-right side swings in a light rhythmic hop if not keeping the feet anchored.

  5. She stands tall with both rope handles held together at one side, the rope gathered low beside her legs, ready to swing to the side.

    Step 5 of 5

    Stand tall holding both handles with the rope gathered and ready beside the body.

Safety Information

Swing the rope along the side of the body left and right without jumping over it. 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.