Battle rope exercises
Benefits of Battle Rope Exercises:
- Full-Body Engagement
- Improved Cardiovascular Health
- Core Stability
- Increased Power and Explosiveness
- Versatility
Equipment Needed:
1. Alternating Wave with Squat
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
2. Alternating Wave with Jump Squat
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
3. Alternating Wave with Split Stance
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
4. Alternating Wave with Side Lunges
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
5. Standing Slam Exercise
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
6. Battle Ropes with Jumping Jack
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
7. High Alternating Wave
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
8. Half-Kneeling Alternating Wave
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
9. Low Alternating Wave
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
10. Whip Movement
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
11. Spread Whip Movement
Target Muscles:
- Primary
- Secondary
How to Do It:
Recommended Reps and Sets:
Pro Tips:
Common Mistakes:
12. Russian Twists on Battle Ropes
Target Muscles:
- Primary
- Secondary