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Battle Rope In-and-Out Waves

IntermediateStrengthTier T3

Stand facing the anchor with one rope end in each hand. Move both arms toward each other so they cross in front of you, then move them away from each other. Keep the arms crossing and opening so the ropes make waves.

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

  • Stand facing the anchor holding one rope end in each hand.
  • Set the feet shoulder-width.
  1. He stands facing the anchor: feet shoulder-width, knees soft, a rope end gripped in each hand with both arms relaxed in front of his thighs, the ropes running slack to the anchor.

    Step 1 of 5

    Stand facing the anchor holding one rope end in each hand, arms relaxed in front.

  2. He is mid-cross: both arms sweeping horizontally inward across his thighs so the forearms cross in front of his body, the ropes drawn inward toward each other, his chest lifted.

    Step 2 of 5

    Move both arms horizontally toward each other so they cross in front of you.

  3. He is mid-open: both arms sweeping horizontally back outward wide of his body, the ropes carried outward into a widening V, the wave beginning to roll down the ropes toward the anchor.

    Step 3 of 5

    Move both arms horizontally away from each other, opening wide.

  4. He repeats the pattern: the arms drawing back inward as the ropes cross in front of him again, two rolling waves travelling inward and outward across the floor toward the anchor.

    Step 4 of 5

    Keep the arms crossing and opening so the ropes make waves across the floor.

  5. He stands facing the anchor: feet shoulder-width, knees soft, a rope end gripped in each hand with both arms relaxed in front of his thighs, the ropes running slack to the anchor.

    Step 5 of 5

    Stand facing the anchor holding one rope end in each hand, arms relaxed in front.

Safety Information

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 knees tracking in line with the toes. 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.