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conditioning
Battle Rope Waves
Search GoogleBattle Rope Waves is a beginner conditioning exercise using battle ropes. It primarily trains shoulders and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders, core
- Secondary
- arms, quadriceps
- Equipment
- battle ropes
- Mechanic
- compound
Setup
- — Prepare the battle ropes and clear the movement area.
- — Set your stance, grip, and starting position before beginning battle rope waves.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Maintain an athletic stance and alternate quick waves from the shoulders.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the conditioning.
- — Maintain an athletic stance and alternate quick waves from the shoulders.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo battle rope waves
Regressions
- — Supported or reduced-range battle rope waves