Battle rope drummer waves are another great full body movement which add some additional variety to your exercise repertoire. With this exercise you’ll want to use the microphone grip and try to keep your chest lifted and torso vertical.

Teaching Points

  1. Start with your feet shoulder width apart and lower the hips into a half squat position.
  2. Grab the battle rope by the ends of the rope in the microphone grip.
  3. Keep a neutral spine, brace the core muscles, keep the torso upright.
  4. Drive one end of the rope upwards while you simultaneously drive the other arm downwards towards the floor.
  5. Move your arms laterally as you perform the waves, keep the mid-line facing the hands as you move them from side to side.
  6. Stay in the half squat position and continue the movement.
  7. Match your breath to your movement, get into a rhythm.

Common Problems Solutions

Error: Leaning forward.

Correction: Try to keep the torso as vertical as possible, keep the chest up proud and shoulders packed and retracted.