Battle Rope Walking Double Waves


Once you can perform double waves with proficient technique, you can add a level of complexity to the movement by walking forwards and backwards with the battle rope. Start at 2 steps forwards and 2 backwards, then 4, then 6 etc.

Teaching Points

  1. 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.
  2. Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
  3. In a co-ordinated movement between your arms and legs drive the rope upwards and step forward, then at the top of the movement pull the ropes back down towards the floor to hip level (remember the cue – step and wave).
  4. Keep the elbows tucked in tight 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.
  5. Remember to breathe in rhythm with the rope, inhale on the way up and exhale on the way down.

Common Problems Solutions

Error: Taking large steps.
Correction: Keep the steps small.
Error: Elbows flaring out.
Correction: Keep the elbows tucked in tight to the ribs.

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