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

  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. 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.
  3. Drive the rope upwards overhead, then at the top of the movement slam the ropes into the floor as forcefully as possible.
  4. Inhale during the upward phase and exhale during the downward phase.
  5. Perform 2-3 reps then drop to the floor and perform a burpee.
  6. 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.


Squat power slams