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Battle Rope Uppercuts

AdvancedStrengthTier T4

Stand in an athletic stance facing the anchor, stepped slightly forward, with both rope ends gripped. Drive one fist upward in a short, quick punch, then alternate with the other. Work for speed.

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

  • Stand in an athletic stance facing the anchor with both rope ends gripped.
  • Step slightly forward.
  1. He holds the setup: athletic stance facing the rope anchor, stepped slightly forward, knees soft, chest lifted, both rope ends gripped at hip height with the ropes slack to the anchor.

    Step 1 of 5

    Stand in an athletic stance facing the anchor with both rope ends gripped, stepped slightly forward.

  2. He is mid-drive: his right fist punched upward in a short sharp uppercut path, the right rope driven up off the floor, the left fist still low at the hip, his stance forward and braced.

    Step 2 of 5

    Drive one fist upward in a short, rapid punch, sending the rope up.

  3. He is mid-flurry: his left fist now punched upward driving the left rope up while the right fist recoils low, the alternating punches rapid, his stance still forward and braced.

    Step 3 of 5

    Alternate immediately - drive the other fist upward as the first recoils, keeping the punches short and fast.

  4. He has settled: both ropes dropped back toward the floor, fists returned to hip height, stance still forward and braced - before the next repetition.

    Step 4 of 5

    Settle both ropes back down and hold the forward stance, ready to repeat.

  5. He holds the setup: athletic stance facing the rope anchor, stepped slightly forward, knees soft, chest lifted, both rope ends gripped at hip height with the ropes slack to the anchor.

    Step 5 of 5

    Stand in an athletic stance facing the anchor with both rope ends gripped, stepped slightly forward.

Safety Information

Step slightly forward and grip the two anchored ropes. Perform short, rapid, alternating punch drives with the battle ropes. 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. Work for speed while keeping the chest lifted and pushing through the midfoot and heel. 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.