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Shoulders · Intermediate

Battle Rope Circles

Continuous outward or inward battle-rope circles for shoulder endurance, trunk control, and conditioning.

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Battle Rope Circles demonstration

Exercise overview

Training details

ShouldersFull BodyCardio

Equipment

Battle Ropes

Sets × time

3 × 40 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing the anchor with one battle-rope end in each hand and enough slack for smooth movement.
  2. 02Set a low athletic stance with your knees soft, ribs down, and elbows slightly bent.
  3. 03Circle both hands outward, moving each hand up through the center and down along the outside.
  4. 04Maintain small continuous circles that send even spirals toward the anchor without rocking your torso.
  5. 05Continue for the prescribed time, then reduce the circle size gradually before stopping.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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