Overview
Figure of 8’s is a power exercise that is excellent for challenging the core. Use a microphone grip to lessen the torque going through your wrist flexors. This is another very effective for building rotational and anti-rotational core strength, simple draw the number 8 with your hands as you move the undulations all the way through to the anchor point.
Teaching Points
- Grab the battle rope by the ends in a microphone grip.
- 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 to shoulder level at a 45-degree angle, then draw the number 8 with your hands bringing the rope down to hip level at the bottom.
- Perform the exercise for time or reps then repeat the movement going in the opposite direction.
- Match your breath to your movement, get into a rhythm.
Common Problems Solutions
Error: Only moving the rope in one direction.
Correction: Remember to work both side in balance for time or reps.
Variations
Kneeling figure of 8’s
Seated figure of 8’s
