Alternating Single-Arm Battle-Rope Slams

How to perform it

Step-by-step instructions

1. 01Face the rope anchor with one end of the battle rope in each hand and your feet about shoulder-width apart.
2. 02Bend your hips and knees slightly, brace your trunk, and keep your chest upright.
3. 03Raise one arm and drive that rope end forcefully toward the floor as the other arm begins to rise.
4. 04Continue alternating arms to create separate waves, keeping your shoulders relaxed and your torso from twisting or leaning.
5. 05Maintain a strong, even rhythm for the prescribed time or repetitions without allowing your stance to collapse.