Battle ropes allow for complete freedom of movement allowing them to go anywhere the hands can go. A great example of this is outside circles, perform this movement using small circles or big circles. This is another exercise that gets little assistance from the lower body which places a much greater workload on the shoulders and arms. Try to create a corkscrew wave that moves all the way through the rope towards the anchor point.

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. Keep the chest up proud and shoulders packed and retracted.
  4. Draw an outward circle with your wrists to create a corkscrew wave that moves all the way to the anchor.
  5. 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.
  6. 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.


Alternating outward circles
Kneeling outward circles
Seated outward circles