Battle Rope Figure 8 Waves

Battle ropes figure of 8’s is a powerful exercise that effectively challenges the core. Utilize the microphone grip to reduce torque on your wrist flexors. This exercise is highly effective for enhancing rotational and anti-rotational core strength; imagine drawing the number 8 with your hands as you move the undulations all the way through to the anchor point.

Teaching Points:

1. Hold the battle rope with a microphone grip, grasping the ends of the rope.
2. Slightly hinge at the hips, maintain a neutral spine, engage your core, and keep your eyes fixed on the anchor point.
3. Drive the rope upwards to shoulder level at a 45-degree angle, then trace the number 8 with your hands, bringing the rope down to hip level at the bottom.
4. Perform the exercise for a specific duration or number of repetitions, and then repeat the movement in the opposite direction.
5. Coordinate your breath with the movement to establish a smooth rhythm.

Common Problems and Solutions:

Problem: Only moving the rope in one direction.
Solution: Ensure you work both sides equally by performing the exercise in balance, either for a set amount of time or repetitions. This will avoid overworking one side of the body and maintain symmetry in your workout.