With battle rope training you have complete freedom of hands allowing you to perform waves in direction that your hands can move. Freestyle Waves are basically the same as alternating waves except that your arms move sideways in opposing directions.

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. Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
  3. Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor to hip level.
  4. Move your arms in opposing directions sideways away from the midline, then bring them back together again.
  5. Match your breath to your movement, get into a rhythm.

Common Problems Solutions

Error: Slouching the shoulders forward.

Correction. Keep the chest up proud and shoulders retracted and packed.


Microphone grip