Battle Rope Alternating Wave Lunges

Overview:

When performing battle rope lunge waves, you step closer to the anchor point, resulting in more slack in the rope. This requires greater power output to maintain the undulations, to execute the exercise correctly follow these teaching points:

Teaching Points:

1. Hold the ends of the battle rope with a handshake grip, avoiding excessive tightness to prevent forearm fatigue.
2. Position your feet hip-width apart, maintain a neutral spine, engage your core, and keep your eyes fixed on the anchor point.
3. Simultaneously raise one end of the rope to shoulder level while driving the other end downward to hip level, maintaining the waves throughout the exercise.
4. Take a large step forward, keeping your torso upright, shoulders packed and retracted, and lower the back knee towards the floor while keeping the front knee aligned over the foot.
5. Push through the front heel, engage the glutes, and return to the standing position.
6. Repeat the movement with the other leg.
7. Keep your elbows close to your ribs and continue undulating the rope quickly for a fluid motion.
8. Inhale during the eccentric phase of the lunge (lowering) and exhale during the concentric phase (rising).
   
   

Common Problems and Solutions:

Problem: Allowing the front knee to move past the toes during the lunge.
Solution: Aim to keep the front shin as vertical as possible, ensuring the front knee does not extend beyond the toes.

Variations:

– Forward lunge waves (doubles and alternating)
– Split squat (doubles and alternating)