Overview
This exercise is essentially the same as the battle rope power slam with the addition of a burpee after every 2-3 slams. This exercise works great towards the end of the workout as adding the burpee to this movement makes it particularly tough.
Teaching Points
- 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.
- With the feet placed hip width apart, slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
- Drive the rope upwards overhead, then at the top of the movement slam the ropes into the floor as forcefully as possible.
- Inhale during the upward phase and exhale during the downward phase.
- Perform 2-3 reps then drop to the floor and perform a burpee.
- Repeat the exercise for time or reps.
Common Problems Solutions
Error: Slouching the shoulders forward.
Correction. Keep the chest up proud and shoulders retracted and packed.
Variations
Squat power slams
