The next progression after kneeling waves is battle rope seated waves. Sitting on the floor takes even more legs out of the movement, making you closer to the ground and forcing you to work even faster to reach the anchor point. This exercise is very challenging, and you may need to move closer to the anchor point to ensure the rope stays off the floor.

Teaching Points

  1. Grab the battle rope by the ends of the rope, don’t grip the battling rope too tightly otherwise you’ll fatigue the forearm muscles.
  2. Sit with your legs straight facing the anchor point, keep a neutral spine, chest proud, core braced, and the eyes fixed on the anchor.
  3. Drive one end of the rope upwards to shoulder level while you simultaneously drive the other arm downwards towards the floor.
  4. Keep the elbows tucked in to the ribs and repeat this movement quickly to create a fluid motion.
  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
Double seated waves