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Cardio · Intermediate

Battle Rope Slams

Explosive two-arm battle-rope slam combining overhead reach, hip drive, and repeated conditioning effort.

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Battle Rope Slams demonstration

Exercise overview

Training details

CardioFull Body

Equipment

Battle Ropes

Sets × reps

3 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing the anchor with a rope end in each hand.
  2. 02Raise both hands overhead as you extend the hips and knees.
  3. 03Slam the ropes down by driving the arms toward the floor and hinging slightly.
  4. 04Let the knees bend to absorb the effort without rounding the back.
  5. 05Reset the ropes quickly and repeat with strong but controlled reps.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBattle Rope Alternating WavesRelated variationBattle Rope Alternating-Wave Jump SquatRelated variationBattle Rope CirclesRelated variationBattle Rope Jumping JackRelated variationAlternating Single-Arm Battle-Rope Slams

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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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