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Exercise guide
Battle Ropes
A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · latissimus dorsi · forearm flexors · quadriceps · rectus abdominis · trapezius
- Goals
- endurance · power
- Equipment
- Battle rope
- Category
- Cardio
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Anchor the ropes to a fixed point and grab one end in each hand.
- Step back so the ropes have moderate slack.
- Drop into a quarter squat with feet shoulder-width.
- Drive each arm up and down rapidly to send waves through the ropes.
- Continue for the prescribed work interval.
Technique cues and common mistakes
- Stay in the quarter-squat the entire interval.
- Drive force from the legs and hips, not just the arms.
- Keep the waves consistent and tight.