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Shoulders · Intermediate

Battle Rope Alternating Waves

Rapid alternating battle-rope waves for shoulder endurance, trunk control, and conditioning.

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Battle Rope Alternating Waves demonstration

Exercise overview

Training details

ShouldersFull BodyCardioCore

Equipment

Battle Ropes

Sets × time

3 × 30 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 to create waves.
  2. 02Set your feet shoulder width apart, bend your knees slightly, and brace your trunk.
  3. 03Raise your right hand as your left hand lowers, then reverse the arms immediately.
  4. 04Continue alternating rapidly to send even waves all the way to the anchor while your torso stays steady.
  5. 05Maintain the rhythm for the prescribed time, then slow the waves before placing the ropes down.

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Variations

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

Harder progressionBattle Rope SlamsHarder progressionBattle Rope Alternating-Wave Jump SquatRelated variationBattle Rope CirclesRelated variationBattle Rope Jumping JackRelated variationAlternating Single-Arm Battle-Rope SlamsRelated variationSquat Jump

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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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