Battle Rope In & Out Waves are great for working your chest, back, shoulders and arms. Like the sidewinder the waves move laterally, but this time move in opposite directions to one another. This movement cannot be assisted with the body which places much greater emphasis on the shoulders and arms.

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. Flick the ropes away from your midline then quickly bring them back together again, the ropes will move in opposing directions.
  4. The smaller your waves the faster the undulations move through the rope, the larger your waves the slower the undulations are sent through the rope.
  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.


Kneeling in & out waves
Seated in & out waves