Battle Ropes

A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.

How to do it

1. Anchor the ropes to a fixed point and grab one end in each hand.
2. Step back so the ropes have moderate slack.
3. Drop into a quarter squat with feet shoulder-width.
4. Drive each arm up and down rapidly to send waves through the ropes.
5. Continue for the prescribed work interval.

Tips

• Stay in the quarter-squat the entire interval.
• Drive force from the legs and hips, not just the arms.
• Keep the waves consistent and tight.

Muscles

Primary: Front deltoid, Side deltoid, Lats

Secondary: Forearm flexors, Quadriceps, Abs, Traps