Functional
Battle Rope
Battle rope
Video
Execution (step by step)
1
Stand in athletic position, knees slightly bent.
2
Hold the ends of the ropes, one in each hand.
3
Move arms alternately up and down in waves.
4
Keep the wave going -- don't slow down.
5
Core tight, breathe controlled.
Muscles
Primary
shoulderscore
Supporting
bicepstricepsback
Programming
| Strength | 5 sets x 20-30 seconds |
| Hypertrophy | 3-4 sets x 30-45 seconds |
| Endurance | 2-3 sets x 1-2 minutes |
Alternatives
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