Cardio / Battle Rope
A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.
Battle Rope
intermediate
compound
Abs · Traps · Quads · Forearm Flexors
Anchor the ropes to a fixed point and grab one end in each hand.
Step back so the ropes have moderate slack.
Drop into a quarter squat with feet shoulder-width.
Drive each arm up and down rapidly to send waves through the ropes.
Continue for the prescribed work interval.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
