FitNessieHow to do it
- Stand with feet about hip width apart and a rope end in each hand, with some slack in the ropes.
- Soften your knees, lift your chest and brace your core.
- Swing both ropes up together to just below shoulder height.
- Slam them back down and keep the waves going down the rope to the anchor.
Key cues
- Knees slightly bent
- Chest up, spine long
- Hips stay still
- Both arms swing together
- Arms relaxed, waves reach the anchor
Common mistakes
- Gripping and pulling the ropes tight with no slack
- Swinging the fists above shoulder height
- Standing stiff with locked knees and a slumped chest
Muscles worked
- Primary
- Front delts and side delts
- Secondary
- Abs, lower back, upper back, glutes and quads
Equipment
Battle ropes and anchor point.