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Battle Rope Star Jumps

AdvancedStrengthTier T4

Crouch facing the anchor holding both ropes low. Jump explosively into an X shape, swinging the ropes wide and up. Land softly back in the crouch and repeat.

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the anchor and drop into a crouch holding both ropes low.
  • Keep both rope ends gripped.
  1. He is crouched facing the anchor: hips dropped low, knees deeply bent, both rope ends gripped in his hands held low near his knees, chest up, ropes slack to the anchor.

    Step 1 of 5

    Start crouched facing the anchor, holding both ropes low.

  2. He is mid-take-off: legs driving the body off the floor, arms swinging both ropes wide and up, the body opening toward the X-shape as it leaves the ground.

    Step 2 of 5

    Jump explosively upward, opening your body into an X-shape and swinging the ropes wide and up.

  3. He is airborne at the top: legs spread wide apart, arms thrown wide and up carrying both ropes in a full X-shape, the ropes arcing high, eyes forward.

    Step 3 of 5

    Reach the full X-shape at the top of the jump with the ropes swung wide overhead.

  4. He is landing: feet back under him on the floor, knees bending deep into the crouch to absorb, both ropes settling low again near his knees, chest up.

    Step 4 of 5

    Land softly back in the crouch, ropes settling low, ready to repeat.

  5. He is crouched facing the anchor: hips dropped low, knees deeply bent, both rope ends gripped in his hands held low near his knees, chest up, ropes slack to the anchor.

    Step 5 of 5

    Start crouched facing the anchor, holding both ropes low.

Safety Information

Start crouched with the ropes low before jumping. Jump explosively into an X-shape star jump and swing the ropes wide up, then land softly back in the crouch. 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 under control back into the crouch. 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.