Battle Rope
Set up the ropes properly. Attach ropes securely to a fixed anchor point like a squat rack or ceiling hook. Make sure ropes have enough slack and are equal length.
Use proper form. Stand with feet shoulder-width apart, knees soft, core engaged. Keep your back straight, chest up and grip ropes at the ends. Avoid bending or twisting.
Do waves. Holding one rope in each hand, move your arms up and down to create waves in the ropes. Make big, full arm circles and synchronize your hands. Move from your shoulders and engage your core as you alternate hands.
Vary movements. Do standard forward and backward waves, but also try side-to-side, alternating sideways waves or double unders with both arms. Move your feet in sports-like shuffles or high knees for more of a challenge.
