Battle Rope double wave split jacks are another challenging full body movement that taxes the cardiovascular system. This exercise is a high intensity movement so use short sets with frequent periods of rest.

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. Begin the movement with your legs apart in the split stance position.
  3. Explosively drive your arms up to shoulder height, then quickly slam the rope towards the floor while simultaneously exploding the back foot forward and front foot backwards.
  4. Land the feet softly on the floor.
  5. Perform two waves for every split jack.

Common Problems Solutions

Error: Landing heavy after the jump.
Correction: Be like a spring and absorb the force, land softly. 


Microphone grip