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Battle Rope Side-to-Side Waves

AdvancedStrengthTier T3

Hold the ends of two battle ropes with the hands together. Wave both ropes from side to side like a windshield wiper.

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

  • Take an athletic stance holding one rope end in each hand, hands held together.
  • Face the rope anchor with the ropes drawn in.
  1. He stands in an athletic quarter-squat facing the anchor: both rope ends held with his hands together in front of his hips, the ropes drawn in; his trunk is braced tall.

    Step 1 of 5

    Hold both rope ends with the hands together in an athletic stance.

  2. He sweeps both ropes together to his right: hands still joined, the ropes arcing as one to the right side while his hips rotate slightly with the sweep; his trunk stays braced.

    Step 2 of 5

    Wave both ropes together to one side.

  3. He sweeps both ropes through centre to his left: the ropes arcing as one to the left side, hands still joined; his hips rotate the other way with the wiper motion.

    Step 3 of 5

    Wave both ropes back through to the other side.

  4. He continues the wiper rhythm: both ropes mid-arc sweeping back toward the right, hands joined, hips rotating smoothly; the ropes draw a continuous lateral wave.

    Step 4 of 5

    Continue the side-to-side windshield-wiper rhythm.

  5. He stands in an athletic quarter-squat facing the anchor: both rope ends held with his hands together in front of his hips, the ropes drawn in; his trunk is braced tall.

    Step 5 of 5

    Hold both rope ends with the hands together in an athletic stance.

Safety Information

Keep the hands together and wave the ropes together from side to side. 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. The hands stay together and the ropes sweep as one; keep the stance low and braced. The sweep is lateral only; the ropes do not slam or circle. 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.