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Exercise guide
Battle Rope Double Slam
A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.
What this exercise works
- Muscles
- anterior deltoid · latissimus dorsi · forearm flexors · gluteus maximus · obliques · quadriceps · rectus abdominis · trapezius
- Goals
- endurance · power
- Equipment
- Battle rope
- Category
- Cardio
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack.
- Set your feet slightly wider than your hips and sit into a quarter squat with your chest up.
- Swing both arms up together, letting the ropes rise in front of you as you extend through the hips.
- Slam both ends down to the floor at the same time, hinging at the hips and driving through your lats.
- Ride the rebound straight back into the next slam, keeping both arms moving in unison rather than alternating.
- Keep slamming for the desired time or number of reps.
Technique cues and common mistakes
- Both arms move together — the moment they start alternating you are doing the standard wave drill, which is a different exercise.
- Drive the slam with your hips and lats rather than your arms, or your shoulders will burn out long before your lungs do.
- Stand at the right distance from the anchor: too close and the rope goes slack, too far and you cannot get a wave into it at all.