Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Battle Rope Seated Rainbows

IntermediateStrengthTier T3

Sit on the floor holding one battle rope end in each hand. Lift the ropes and arc them across your knees toward one hip. Sweep them to the other hip in a wide wave and keep the rhythm 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

  • Sit on the floor facing the rope anchor.
  • Hold one rope end in each hand.
  1. She sits on the floor facing the anchor: legs extended forward with knees softly bent, a rope end gripped in each hand at her sides, both ropes resting slack on the floor between her and the anchor.

    Step 1 of 5

    Sit on the floor holding one rope end in each hand.

  2. She sweeps the ropes up and across: both ropes arcing high over her knees travelling toward her right hip, her trunk turning slightly with the sweep, arms carrying the arc wide.

    Step 2 of 5

    Lift the ropes and arc them across your knees toward one hip.

  3. She completes the sweep: both ropes dropping in the wide arc to land beside her left hip, the wave rolling visibly down the ropes toward the anchor, her trunk settled back to centre.

    Step 3 of 5

    Sweep the ropes across to the opposite hip in the wide arcing wave.

  4. She keeps the rhythm going: the ropes already arcing back up over her knees toward the right hip again, the continuous wide wave rolling along the ropes, her chest lifted and steady.

    Step 4 of 5

    Keep the ropes rainbowing back and forth across the knees in rhythm.

  5. She sits on the floor facing the anchor: legs extended forward with knees softly bent, a rope end gripped in each hand at her sides, both ropes resting slack on the floor between her and the anchor.

    Step 5 of 5

    Sit on the floor holding one rope end in each hand.

Safety Information

Sit on the floor before arcing. 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 chest lifted and keep the arc wide. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.