Battle Rope Waves
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Rope
Primary muscle group
Deltoids, Trunk
Secondary muscle groups
Latissimus Dorsi, Forearms, Quadriceps
Movement pattern
Cyclical Upper-Body Effort
Training goal
Work Capacity
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby
Overview
Purpose. Develop upper-body work capacity and trunk endurance.
How it fits the system. A beginner-level cyclical upper-body effort entry in the Conditioning section, programmed to develop work capacity. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Deltoids, Trunk
Secondary muscles
Latissimus Dorsi, Forearms, Quadriceps
Movement pattern
Cyclical Upper-Body Effort
Equipment
Rope
Difficulty
Beginner
How to Perform
- Take an end of the rope in each hand and step back until there is a small amount of slack.
- Set the feet shoulder width apart in a quarter squat.
- Brace the trunk and keep the chest up.
- Drive the arms up and down alternately to create waves.
- Keep the waves reaching the anchor point.
- Maintain the effort for the prescribed work period.
Coaching Cues
- Stay low in an athletic stance.
- Drive from the shoulders and trunk.
- Keep the waves consistent to the anchor.
Common Mistakes
- Standing up tall as fatigue sets in.
- Letting the waves die halfway along the rope.
- Holding the breath.
Progressions & Regressions
Progressions
Increase work time, or add slams and lateral waves.
Regressions
Shorten work intervals.
When to Use It
When to use
In conditioning circuits and finishers.
When not to use
With shoulder pain during repeated fast arm movement.
Programming
8 to 10 rounds of 20 to 30 seconds with equal rest.
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