Battle Rope Alternating-Wave Jump Squat

How to perform it

Step-by-step instructions

1. 01Stand facing the anchor with one rope end in each hand and your feet about shoulder width.
2. 02Begin small alternating waves, then descend into a controlled quarter-to-half squat.
3. 03Drive through both feet to jump vertically while continuing the alternating arm rhythm.
4. 04Land softly on both feet with your knees tracking over your toes and absorb the landing in a squat.
5. 05Reset your balance and rope rhythm before the next jump; stop when landing control deteriorates.