If you’re performing forward lunges, you’re stepping closer to the anchor point. The closer you move towards the anchor point, the more slack you have in the battle rope. The more slack in the rope you have the greater the more power output must be to keep the undulations moving through the rope.  

Teaching Points

  1. Grab the battle rope by the ends of the rope in a handshake grip, don’t grip the battling rope too tightly otherwise you’ll fatigue the forearm muscles.
  2. Place the feet hip width apart, keep a neutral spine, brace the core muscles, and keep your eyes fixed on the anchor point.
  3. Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor to hip level (maintain the waves for the entire exercise).
  4. Take a big step forward keeping the torso upright and shoulders packed and retracted, lower the back knee towards the floor keep the front knee positioned over the foot.
  5. Drive through the front heel while squeezing the glutes and push the floor away from you until you’re back in the standing position, repeat the movement on the other leg.
  6. Keep the elbows tucked in tight to the ribs and continue the undulations through the rope quickly to create a fluid motion.
  7. Inhale during the eccentric phase of the lunge and exhale during the concentric phase.

Common Problems Solutions

Error: Allowing the front knee to move past the toes during the lunge.
Correction: Try to keep the front shin as vertical as possible ensuring the front knee doesn’t move past the toes. 


Forward lunge waves (doubles and alternating)
Split squat (doubles and alternating)

Microphone grip of the above variations