Battle rope double waves are a fundamental battle rope exercise that target the shoulders, upper back and lower traps. abs, quadriceps, hamstrings and calves.
- Grab the battle rope by the ends of the rope, don’t grip the battling rope too tightly otherwise you’ll fatigue the forearm muscles.
- Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
- In a co-ordinated movement between your arms and legs drive the rope upwards to shoulder level, then at the top of the movement slam the ropes towards the floor to hip level.
- Keep the elbows tucked in to the ribs and repeat this movement quickly to create a fluid motion, both sides of the rope will move in unison with one another.
- The smaller your waves the faster the undulations move through the rope, the larger your waves the slower the undulations are sent through the rope.
- Remember to breathe in rhythm with the rope, inhale on the way up and exhale on the way down.