Battle Rope Drummer Waves

Battling rope drummer waves offer a fantastic full-body movement, introducing valuable variety to your exercise routine. In this exercise, employ the microphone grip and focus on maintaining a lifted chest and vertical torso.

Teaching Points:

1. Stand with your feet shoulder-width apart and lower your hips into a half squat position.
2. Grasp the battle rope with a microphone grip, holding the ends of the rope.
3. Maintain a neutral spine, engage your core muscles, and keep your torso upright throughout the exercise.
4. Drive one end of the rope upwards while simultaneously driving the other arm downwards towards the floor.
5. Move your arms laterally as you perform the waves, ensuring the mid-line faces the hands as you move them from side to side.
6. Stay in the half squat position and continue the wave movement.
7. Coordinate your breath with the movement to establish a smooth rhythm.

Common Problems and Solutions:

Problem: Leaning forward.
Solution: Aim to keep the torso as vertical as possible. Maintain a proud chest with packed and retracted shoulders to avoid leaning forward during the exercise.