Battle Rope Variations

BATTLE ROPE VARIATIONS
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📚 Battle ropes are not only a great way to increase endurance but they also require recruitment from muscles in the upper and lower body with an emphasis on core stability. This can be seen as a great dynamic warm-up for either a lower or upper body workout. This means you can keep the lower body in a static position while moving the rope with your arms to make sure the whole body is working together to maintain balance with power.
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🔘 Double Arm Wave- For this variation you will need to maintain a slight bend within the elbows, knees and hip. You want to make sure that you were not swinging forward and backwards at the hip to produce the motion but rather keeping the body stable and allowing the muscles around the shoulders to do the work.
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🔘 Hip to Hip Toss- The grip on this variation will be slightly different. You also want to keep your hips squared off so that you’re not twisting your entire body to compensate. (Can also be done with a pivot)
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🔘 Alternating Arm Wave- You want to have a forward lean posture with a 90° bend at the knee joint. This exercise should focus on fast medium sized reps.