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Battle Rope Jumping Jacks

IntermediateStrengthTier T3

Stand facing the anchor holding one battle rope end in each hand, feet together. Jump your feet wide while driving the ropes up. Jump your feet back together as the arms drive the ropes down, keeping a steady rhythm.

Targets: Hip

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 together ready to jack.
  1. She stands facing the anchor: feet together under her, one rope end gripped in each hand at her sides, the ropes running slack to the anchor, knees soft.

    Step 1 of 5

    Stand facing the anchor holding one rope end in each hand, feet together.

  2. She is mid open-jack: feet landing wide apart, both arms driving the ropes upward in rhythm so the rope loops rise, her chest tall.

    Step 2 of 5

    Jump the feet wide while driving both ropes upward in rhythm.

  3. She is mid closed-jack: feet landing back together, both arms driving the ropes downward in rhythm so the loops settle, her posture still tall.

    Step 3 of 5

    Jump the feet back together while the arms drive the ropes down in rhythm.

  4. She repeats into the next open jack: feet landing wide apart again, both ropes driven upward in the same rhythm, the loops rising again, knees soft on the landing.

    Step 4 of 5

    Repeat the wide jack with the ropes driving up again, the rhythm unbroken.

  5. She stands facing the anchor: feet together under her, one rope end gripped in each hand at her sides, the ropes running slack to the anchor, knees soft.

    Step 5 of 5

    Stand facing the anchor holding one rope end in each hand, feet together.

Safety Information

Hold both rope ends and do the jumping jacks while moving the arms up and down rhythmically with the rope. The arms keep moving up and down WITH the rope as the feet jack - the rope drive and the footwork stay synchronised. 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. Land on the balls of the feet through the continuous jacks. 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.