Overview
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
- 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.
- Slightly hinge the hips, keep a neutral spine, brace the core muscles and keep your eyes fixed on the anchor point.
- Keep the chest up proud and shoulders packed and retracted.
- Draw an outward circle with your wrists to create a corkscrew wave that moves all the way to the anchor.
- 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.
- 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.
Variations
Alternating outward circles
Kneeling outward circles
Seated outward circles
