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Shoulders
Battle Rope Alternating Waves
An alternating rope wave drill for the shoulders and whole-body conditioning.
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Target
Shoulders
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
20-30 seconds
Execution
How to perform
1. Anchor the ropes securely and hold one end in each hand with a stable athletic stance.
2. Brace your trunk and keep your shoulders down away from your ears.
3. Raise and lower each arm alternately to create even waves without leaning back.
4. Continue for the planned time and stop before your posture or breathing control breaks down.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Anchor the ropes securely and hold one end in each hand with a stable athletic stance
- 2Brace your trunk and keep your shoulders down away from your ears
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.