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Battle Rope Inside Circles

IntermediateStrengthTier T3

Stand facing the anchor holding one rope end in each hand. Rotate both arms in large circles inward toward each other. Keep the circles going so waves travel down both ropes.

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.
  • Keep both arms ready to rotate.
  1. She stands facing the anchor: feet planted, one rope end gripped in each hand at her sides, both arms loose and ready, the ropes running slack to the far anchor.

    Step 1 of 5

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

  2. She has started the circles: both arms rising and beginning to circle, hands drawing up and around in large loops, the first waves travelling down the ropes.

    Step 2 of 5

    Begin rotating large circles with both arms, drawing each hand up and around.

  3. She is mid inward-cross: both hands sweeping through the inside of their circles toward each other at the midline, arms bent across her front, the ropes' waves rolling inward toward each other down the ropes.

    Step 3 of 5

    Circle both hands inward toward each other so the ropes travel on the inside path.

  4. She keeps the inward circles going: both arms mid-loop on the next circle, the ropes carrying continuous circling waves down to the anchor, her stance steady.

    Step 4 of 5

    Continue the large inward circles so circling waves keep travelling down both ropes.

  5. She stands facing the anchor: feet planted, one rope end gripped in each hand at her sides, both arms loose and ready, the ropes running slack to the far anchor.

    Step 5 of 5

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

Safety Information

Focus on the chest muscles and shoulders. 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.