Battle Rope Lateral Waves
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Rope
Primary muscle group
Deltoids, Obliques
Secondary muscle groups
Latissimus Dorsi, Forearm Flexors, Gluteus Medius
Movement pattern
Frontal Plane Rope Oscillation
Training goal
Conditioning
Sport
MMA, Boxing, Wrestling, BJJ, General Athletic Development, Tennis
Overview
Purpose. Add frontal-plane shoulder and trunk work to rope conditioning.
How it fits the system. A beginner-level frontal plane rope oscillation entry in the Conditioning section, programmed to develop conditioning. Related work in the library: Battle Rope Slams and Barbell Complex.
Primary muscles
Deltoids, Obliques
Secondary muscles
Latissimus Dorsi, Forearm Flexors, Gluteus Medius
Movement pattern
Frontal Plane Rope Oscillation
Equipment
Rope
Difficulty
Beginner
How to Perform
- Hold a rope end in each hand in an athletic stance.
- Move both arms together from side to side, keeping the ropes low.
- Maintain a braced trunk and level hips.
- Work for the prescribed interval.
Coaching Cues
- "Hips stay square, arms move."
- "Stay low the whole interval."
- "Both ropes move together."
Common Mistakes
- Standing tall and losing the athletic base.
- Rotating the trunk instead of moving the arms.
Progressions & Regressions
Progressions
Increase duration, or add a lateral shuffle.
Regressions
Shorten the interval, or reduce the amplitude.
When to Use It
When to use
Conditioning circuits and shoulder endurance.
When not to use
Shoulder impingement in abduction.
Programming
6–10 rounds of 20–30 seconds, equal rest.
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