Battle ropes

Whip heavy ropes in waves for arm, shoulder and core conditioning.

• Muscle group: Cardio
• Equipment: Machine
• Difficulty: Intermediate

Also known as: Battling ropes, Rope waves, Heavy ropes, Tovbølger, Træningstov

How to do it

1. Stand with feet shoulder-width apart, knees softly bent, and grip one rope end in each hand.
2. Raise and lower your arms alternately to make waves, keeping your chest up and your core braced.
3. Work in short intervals such as 20 to 30 seconds and rest between rounds.

Common mistakes

• Rounding the back and hunching the shoulders as you tire.
• Making tiny wrist flicks instead of driving the movement from hips and shoulders.

Alternatives

• Air bike
• Rowing machine
• Jump rope
• Ski erg
• Sled push

Watch a video demonstration on YouTube

“How to Use Battle Ropes The RIGHT Way (Maximize Your Training) | Overrated | Men's Health Muscle” by Men’s Health Muscle (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.